The Flipping 50 Show

Post exercise protein is a topic that I revisit regularly. It’s nutrition month as I release this episode, and we’re talking strength training a lot this month because STRONGER is open for enrollment. In this episode I’m talking all about the ways to optimize your pre-and post exercise protein meal. I’ll also reveal a few things that may be going wrong if you’re not seeing results. STRONGER: Tone & Define is waiting for you! To start or restart! Don’t miss it! In recent prior master classes and podcasts I’ve addressed these questions: How much does muscle protein synthesis decline with age? What is the rate of muscle loss during menopause? How disabling is muscle loss for women over 50? In this post I revisit this topic. I do so because of the conversations occurring in our community that indicate even trainers and coaches are not clear on the differences … for women, for women over 50, and that makes for an extremely confusing environment. Confused minds don’t do anything. How to optimize a post exercise increase in muscle protein synthesis to enhance muscle size and strength with resistance training. Muscle protein synthesis is the primary variable influencing muscle net balance with dietary amino acid ingestion representing the single most important nutritional variable enhancing post-exercise rates of muscle protein synthesis. Consideration must also be made for the age of resistance-trained individuals, as older adults require protein intake over and above that of their younger counterparts to receive the same benefits noted above. High quality – complete essential amino acid profile, high in especially leusine (It’s important to note that all “complete” proteins are not equal. Among the essential amino acids each source has more or less of any one of the amino acids.) Rapidly absorbed – liquid vs solid, some proteins like whey protein are easily digestible, however that particular dairy source has other complications for women in midlife (bloating, inflammation, blood sugar spikes) Aging – older adults do not have the same level of muscle protein synthesis that younger adults do. Therefore, they require a higher dose, that is more protein, per meal or post workout to have the same effect compared to younger adults. Midlife, specifically at menopause the accelerated rate of muscle loss makes it more important to increase protein. Females – with less muscle mass to begin with and with a decline in estrogen, increase in cortisol, and decrease in growth hormone and testosterone, you’ll also find it more paramount to watch your protein in take Endurance exercise – fewer studies on older adults and endurance exercise effects on protein needs, namely because it is not the primary recommendation for older adults. There is a greater oxidation and muscle wasting that occurs with endurance exercise in older adults, and in younger adults protein needs to rise with endurance activity. Chronic negative energy balance – if you’re dieting? Cutting calories on purpose or by accident (you’re fasting and have a window so short you’re unable to eat adequate protein) over time that will have a negative effect on muscle. There is a benefit to fasting, however during fasting muscle can’t be gained, it may be maintained, and the increased protein intake following the fast is what triggers muscle protein synthesis. Timing Post Exercise Protein (More on this at the end). At 1-2 hours following a challenging workout a high quality high protein (EAA rich) meal or smoothie is ideal. Considerations Suboptimal amino acid compositions (plant-based) Catabolism Anabolism Before we dive into this, you must know the quality of the resistance training you do matters. “The combination of peri-training protein consumption with inadequate or ineffective resistance training protocols will not maximize improvements in strength or hypertrophy.” Resistance exercise increases muscle protein synthesis for up to 48 hours.** (24) That is, the environment is ripe for supporting muscle protein synthesis, but it’s only optimized with the ingestion of amino acids. The synergistic effect of resistance training + amino acid ingestion provides the right opportunity to support muscle growth. Resistance Training Components That Matter Has to reach muscular fatigue Have adequate volume Provide adequate rest days for repair between workouts Related to lean muscle increases … it is more relative to local muscle fatigue than functional movement alone (justifying the need for both to optimize the human experience over 50) For women in menopause: Estrogen decline causes a decline in muscle Cortisol increase causes a breakdown of muscle Lifestyle habits that matter poor sleep quality, excess caffeine, negative energy balance Show Me the Fat In older adult women consuming a diet high in PUFA also supported reduced inflammatory response to exercise. The high fat, anti-inflammatory diet enhances growth response for favorable skeletal muscle growth. So, while the conversation is usually around protein, how much and when to consume it, whether it should be consumed with carbohydrates, you also want to consider if you’re eating and also potentially take anti-inflammatory fats. Omega 3 supplements may help the overall effect. Fasting: Resistance training fasted does show an increase potential for muscle protein synthesis (no studies on women in menopause currently) but it’s only when that is combined with amino acids that the muscle protein synthesis is actualized. Studies in young adult males show that 20 g of protein enhanced muscle protein synthesis But that 40 g had no better effect. A pre-exercise snack does not negate your need for a post-exercise protein requirement. It may however, improve your results. That is, you can’t add together some protein from a simple shake you had before and then have less in your post-workout meal or smoothie. You still need the same amount post exercise. Three potentially problematic protein foods often used in studies: Whey Egg Soy Each of these is on a short list of common food sensitivities that women in midlife often don’t tolerate either at all or on a daily basis. Whey (dairy) is a common inflammatory contributor, not just for those with an autoimmune disease but for older adults with inability to breakdown proteins ingested as well as they once did. The best way to know is test your body by eliminating for a period of time and reintroducing. Women seeking plant-based sources of protein will experience a “wall” of essential amino acids that is insufficient compared to animal protein. The addition of BCAA supplement (containing leucine, valine, and isoleucine) may support women who don’t eat enough protein or are primarily eating protein from plant-based sources.  Carbohydrate too after exercise? In any mixed meal (or a smoothie) you’re going to have some carbohydrates. You want some, but it doesn’t require a lot to boost the effect of the protein for muscle protein synthesis. In fact, in the majority of studies the additive effect of carbohydrate post-exercise is not proven. The carbohydrate seems to stop the muscle breakdown by replacing glycogen (energy store) in the muscle.  However, it has been observed that the combined effects of resistance exercise and amino acid ingestion on the enhancement of muscle protein synthesis may be delayed, and/or blunted in older adults, suggesting nutrient sensitivities may be compromised with advancing age.  **Whey protein is dairy, and an inflammatory (autoimmune disease trigger), and a food sensitivity for many women midlife and older. Older adults have a blunting effect to low doses of essential amino acid consumption compared to young adults. In general eating protein on a per meal basis, at least 30 g of high-quality protein, and following a post exercise increased EAA consumption of closer to 40 g improved older adult MPS comparable to young adults (20 g). The amino acid leucine is identified as an important “trigger” but other EAA are required to facilitate the synergistic response for muscle size and strength. Therefore, you can’t just take a pill. You’ve got to eat a variety of foods, and consume high quality proteins, though BCAA supplements in addition may be warranted for adults who can’t reach protein adequacy. Leucine-rich foods (seek 2.3-2.5 per meal) All animal-based proteins (hierarchy of quality: it runs, flys, or swims) Plant-based proteins (if careful “complete” have fewer overall EAA In older adults, consumption of 40 g of protein post resistance training rate of MPS was 91% higher compared to no post meal feeding. Skipping a meal after exercise? Eating a lettuce salad or having butternut squash soup? Not eating at all, not eating enough, or having the wrong thing (say, an all-fruit smoothie) are the three biggest mistakes you can make that sabotage that weight training you’re doing. Just Beginning Strength Training? Protein intake is more, not less important for you. Multiple studies show that active older adults have enhanced muscle protein synthesis, compared to inactive. Similarly, those starting a resistance training program are not yet fully benefitting from muscle protein synthesis. So, you require more when you’re just starting out to experience the bump in MPS. Before and or After Alone is Not Enough Total protein intake is positively related to muscle and strength gains. That is, an around the clock, per meal dose of high-quality protein (at least 30 g per meal and even closer to 30-40 at breakfast and dinner) is most beneficial. Pair that with meals or smoothies post exercise (if meal timing is not conducive to allowing the right timing, or if energy demands or need for more caloric surplus (required to gain muscle). If You Take One Thing from This Episode Many women wonder, what am I doing wrong? And they’re not eating breakfast, they’re having soup or salad for lunch without adequate protein, fat, or resistant starches. They’re not eating enough for dinner. You would not suspect that would work for your teen athlete son or daughter. As a midlife woman you are far more likely to be losing muscle tissue than gaining it, your cortisol levels are high. An energy deficit- though you’ve been told calories in/calories out is the way – will make your body burn fewer calories. Chances are you don’t have much energy. You want to nap. You reach for caffeine and then wine to wind down. You are more likely to be constipated. And you can’t lose weight even though you want to. Potentially, you’re not eating enough. An active body requires calories to thrive and create energy. You may choose to simply focus on “thin” – even not want to be active. But that too will backfire. As you lose significant enough muscle, you will either slow metabolism or become frail. There’s thin. There’s emaciated. At some point as you age, you will cross that threshold. If you are dieting, or otherwise restricting your calories (as a result of fasting), you likely need additional protein over and above the recommendations here. In Summary Post Exercise Protein: Consider the following to preserve lean muscle, strength, and optimize body composition: Adequate resistance training Adequate protein possibly pre- and also post (but not totaled) All-day protein intake dosed on a per meal basis (about 30 g at least) Fatty acids and omega 3 Recommendations for Post Exercise Protein If you have fasted overnight before your morning exercise, eating a high protein meal immediately after to stop further muscle breakdown from combined cortisol high early in day, reduced estrogen levels, and resistance training is best. Continue to follow a high protein meal schedule for 24 hours following the resistance training. If you are in a fed state, even having had a simple shake of protein and almond milk for instance, you still need the post workout full dose of protein, but timing it 1-2 hours post exercise enhances muscle protein synthesis. If you are less active and just beginning, your protein needs are greater, than a consistently active (resistance trained) older adult. The older you get, your protein needs do not decrease, in fact they increase. References: https://www.frontiersin.org/articles/10.3389/fnut.2019.00147/full https://pubmed.ncbi.nlm.nih.gov/18323467/ https://link.springer.com/article/10.1007/s40279-016-0504-2 https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53 https://academic.oup.com/biomedgerontology/article/70/1/57/2947642 https://academic.oup.com/biomedgerontology/article/74/4/489/5056722 https://pubmed.ncbi.nlm.nih.gov/8563679/  

To digest better, reduce bloat, and ultimately help the side effects that occur if you’re not digesting, and resting, well, I have a special guest in this episode. She’s one of my favorite essential oil gurus. Of the most common complaints among women in our Flipping 50 community and women I’ve worked with over more than 3 decades, is gut issues. Often women put up with constipation, diarrhea, gas and or bloating for years. If you too have accepted those symptoms for too long or are experiencing more of them now as hormones shift, this is for you. Why Now? During out pandemic, this is a timely topic. Stressors we didn’t have, showed up. Stressors we had have been amplified. Then we witnessed, fires, and weather changes, and political chaos. Please note: You will hear a barking dog for about a minute in the background. (Some realities of pandemic life). My guest: Jodi Sternoff Cohen is a bestselling author, award-winning journalist, functional practitioner and founder of Vibrant Blue Oils, where she has combined her training in nutritional therapy and aromatherapy to create unique proprietary blends of organic and wild-crafted essential oils. She has helped over 50,000 clients heal from brain related challenges, including anxiety, insomnia, and autoimmunity. For the past ten years, she has lectured at wellness centers, conferences, and corporations on brain health, essential oils, stress, and detoxification. She has been seen in The New York Times, Wellness Mama, Elephant Journal and numerous publications. Her website, vibrantblueoils.com, is visited by over 300,000 natural health seekers every year, and she has rapidly become a top resource for essential oils education on the Internet today. Questions we answer in this episode: To digest better, the Parasympathetic state is so important, how is it connected to bloating, gas and other issues? You’ve got a new book coming out so very related to stress. The topic of parasympathetic state is going to be important here today. What’s the title of the new book? Would you define sympathetic and parasympathetic before we go into the importance of this book for our stress. Why does tension/congestion start in the neck? How does that affect us Jodi’s New Book: Essential Oils to Boost the Brain and Heal the Body Learn More About the Book: https://boostthebrainbook.com/gift/ Connect with Jodi Social media: @vibrantblueoils Exercise to reduce your stress levels? The sweet spot for exercise starts with LESS, and better exercise. Exercise is not the ticket to weight loss, though it is the gateway to good habits that can optimize weight and or body composition. Strength is directly connected to longevity and “healthspan.” Less cardio and more strength is the right longevity cocktail. If you're ready for your first next step but don't know where to begin... STRONGER is open a few times a year. 

Midlife weight gain occurs for many women during menopause and it’s compounding an already-present problem of weight gain that begins in your 30s (if you let it). But as this post will share, it’s not the 10lb problem it seems. It’s worse. In the aging process a gradual creep of weight is not what it seems. A weight gain of 10 lbs. per decade that is the average is really a 20 lb. body composition problem. What do I mean? Without exercise interventions (that you know I’m going to talk about) the average adult loses 5 lbs. of muscle mass per decade and gains 15 lbs. of fat. The result is a 10 lb. change on the scale, but a 20 lb. physical appearance change and a far more devasting health problem. [Please, I can hear a few of you say, no not me, I’m the same weight as I was. OK, girlfriend… are you wearing the same clothes, same size, as strong? Or has that mass changed so it’s more fat and less muscle? Be honest.] The Answer? So, exercise, right? Yes, but as all the exercise modes have emerged over the last 40 years, there doesn’t seem to be a clear message to adults how to prioritize that activity. Barre exercise and yogalates won’t keep you alive and thriving as long or as powerfully as other forms of exercise. The one that offers the most benefits? Resistance training. Also known as strength training or weight training, to be specific. Resistance Training or Really Weight Training? You’ll ask, what about bands, are they good? Me: They’re better than nothing. What about suspension training (TRX) is that good? Me: It’s better than nothing. You’ll ask, what about body weight? I’ll say, you should be able to move your own body weight… and I’ll ask: But what’s best? The closest thing to the dog food bag, baby in a basinet, and china on the top shelf… is weights. It doesn’t matter what shape. Kettle bells are weight, dumbbells are weight, books in a backpack are weight. And your body doesn’t know the difference. Why strength training? You may not lose weight on a strength training program, right away. But read on, and decide for yourself, would this be OK even if you didn’t lose weight? Without changing anything else (no more or less eating, sleep, water or stress changes) the results you can expect from starting a strength training program [like STRONGER] include: Loss of 4-lbs fat in 4 weeks Gain of 3-lbs muscle in 4 weeks And those results are typical each of the first three months. What’s that mean? A total loss of only about 3-lbs? And in full disclosure… some don’t lose at all. In fact, a few gain. And that is flipping awesome! Why? Offset Midlife Weight Gain with Weight Training Because MUSCLE… metabolically active muscle that burns fat … is more dense than fat. That means you’re on your way to a better metabolism for the rest of your life. Losing muscle (since age 30 unless you’ve been lifting weights and increasing protein) has a damaging cumulative effect on metabolism. If you don’t lose weight but you lose inches, your clothes will likely fit better … or looser. You might get reacquainted with some old favorite clothes or use a notch you haven’t used on your belt recently. Or, you may have to use those three little words I used to love to hear my mom say, Let’s go shopping! There’s more. When you improve your strength (some adults who begin strength training increase strength by 50% during 12 weeks) you can do more… of the things you love and also the things that help you be more active, use more energy, and yes, lose weight if you need to. The Good News: Eat More and Avoid Midlife Weight Gain  That’s not all. When you increase your lean muscle tissue you can also eat more. About 300-350 kcals more and still reap the rewards of increase metabolism and weight loss. Let’s face it, the deprivation diets you’ve tried backfire on you and literally, come back to bite you in the butt. When you eat more, you message your body to burn more. If you’re choosing high quality protein and whole foods like vegetables you’re also enhancing your health and satiety. Bye-bye cravings. But just any weight training program isn’t a hormone balancing fitness program. The wrong exercise can be either too little or too much to be effective and may or may not allow the fitness opportunity you need. So… you have choices. 1) do nothing and keep getting the same results you’re getting – until your metabolism slows more and you start increasing fat. 2) start lifting weights and guess that what you’re doing for exercise and recovery is both safe and effective 3) join us for STRONGER Just Weight Train or Do More? Imagine what would happen if you also got a little more conscious of foods that worked for you. Or you paid more attention to a good night’s sleep. Or you added one or two days of interval training. Or you made sure you got enough protein every meal. ANY of those things will accelerate your progress beyond the example above. In the program, the “quick start” guide allows you to choose how much you want to change. If you change nothing else but add the 12 workouts over 24-weeks you’ll enhance muscle mass, strength, and stamina. That will increase metabolism, energy, and reduce risk of injury. If you also add the included recommended changes for interval training, you’ll further increase metabolism and reduce injury risk. If you also follow the post exercise nutrition recommendations, you’ll increase muscle protein synthesis that increases lean muscle, bone density, satiety and decreases cravings. Your level of participation is up to you. But when you register is not. Time is running out to register for the next start. Don’t Wait to Weight While it’s absolutely true if you are 90 and begin strength training you’ll make progress. But you will have spent more years sicker, fatter, or weaker than if you’d begun sooner. You will be more likely to fall, to fracture if you do, and to spend more of your life inactive and scared of another fall if you do. Or, you can have the positive side effects of enjoying going to your closet, wearing what you want to, participating in events and seeing sights you’ve longed to see. You’ll be scoffing at the grocery bagger who asks if he can carry your bags to the car and be living where you choose to live. You’ll wonder if you’re the only one still enjoying intimacy when your friends complain about their libido and love life. Register now before it’s too late! Doors to this 12-week program C-L-O-S-E prior to each program. The sooner you’re on the notifications list, the sooner you’ll be notified when we open. The sooner you begin strength training sessions designed based on science…. Not on an instructor’s mood, or the workout a trainer decides all his clients are doing today, just YOU… the sooner YOU benefit. Get STRONGER Now! These comments are from women who’ve participated in a STRONGER program. Here’s what they’re buzzing about:  I also have thoroughly enjoyed/loved [this program]. I've definitely noticed a difference in how much better I feel - and am a few #'s less!! I'll complete wk 8 in a couple days. Yeah for F50 & Debra & staff! THANKS!! -Cherie Noticed better posture and thinner thighs -Barbara  Stronger on Week 7 - noticing my biceps are more defined, a little less jiggle on my second wave goodbye, and thighs are stronger, more toned looking just above the kneecap. -Donna I have noticed more definition. -Teri-Lynn More defined, stronger, not sure what my measurements will be. Not really concerned, I eat well now, and I’m much more concerned about being healthy. Personally, I need to work on balance. I have enjoyed the weekly accountability!! -Tobie Definitely more toned arms -Elena You have taken your extensive experience training athletes looking for improved performance as well as people like most of us looking for an improved quality of life (ability to ski without fear of injury, play basketball with our kids, improved muscle definition to feel more confident and to hold onto our youthful appearance!) and translated the lessons learned for us. Couple that targeted, effective, efficient approach to fitness after 50 with a gift for communicating in a way that feels like you are with us every step of the way ... it is really unmatched. I feel like I learn something new each time I see a video and certainly when I watched the FB live event. Last thing .. your approach of pushing us to fatigue in a way that makes me feel like I gave it my all but at no point feeling like I might risk injury really works! I have always been dedicated to fitness and started to pull back after an injury. I am feeling full strength now thanks to this stronger program. I think I am stronger and much more balanced in my strength than I was 8-10 years ago. And I don’t plan to let up now! - Karen O’Rourke, STRONGER 2x, participant student Don’t wait any longer. It’s really not going to be convenient ever. Life isn’t really going to slow down (or, we wished for that and got it in the form of a pandemic, let’s not do that again) or be less stressful. Feeling stronger however will improve your current status. It’s open a limited number of times a year. Is now your time?  Get STRONGER NOW! References:  https://journals.lww.com/acsm-csmr/Fulltext/2012/07000/Resistance_Training_is_Medicine__Effects_of.13.aspx https://healthy.net/2000/12/06/strength-training-for-older-adults/    

Now, 12 months from the start of this pandemic, vaccines are rolling out. Whether you're eligible in your state or not you may still be wondering if it's the right thing to do, or what to expect.  This episode is nothing but a discussion. It's firsthand recount of participation in a study from an expert with the ability to interpret the science. She's also a mom, wife, sister, daughter who wants the same thing we all want.  My Guest Polly Murphy was trained as a Veterinarian and has a PhD in Veterinary Pathology plus an MBA. She has nearly 30 years in the Biotech/Pharma/Academia world, including working directly with many of the people at Pfizer who worked on the Pfizer/BioNTech mRNA vaccine. She retired from Pfizer in August and thus was eligible to be in the Pfizer COVID19 vaccine trial. She’s currently on the Board of Directors of a company that has an oral treatment in clinical studies for COVID19. She does not profit from people getting vaccines. In her words: “Ironically, I would do better financially if people don't get them [vaccines], but what I really want is this to be over, so my finances are irrelevant to the way I think about it. But I do spend many hours each week reading original documents like clinical studies and information from government agencies regarding COVID19. That said, I am NOT a physician and am only stating the logic I give my friends and family. People can do with it what they'd like. I'm making no recommendations.” Questions we cover in this episode: You were in a recent study, so before we dive into this, tell us about it, how you got selected to participate and details about the study. Isn't taking the vaccine risky, since we don't know what the long term side effects are? Why can't I rely on others to get the vaccine to build herd immunity? What would your answer be to a friend, who hypothetically was traveling – without having had the vaccination at this point – to see family members who have been vaccinated? “Just trying to help in whatever way I can for us to get to the other side of this terrible pandemic.” – Polly Murphy Are you asking, Should I get the vaccine? That’s not the question. My guest responds, "The question is do I take this risk on a vaccine with unknown side effects (as all vaccines have) or on a virus that’s known to cause long term cardio myopathy (heart damage), or death?" The news since my conversation with Polly: I had second thoughts about my trip, was able to schedule both doses of my vaccine, and am traveling to a family wedding. I'll mask and shield my eyes before I enter the airport until I'm in my rental car. The right exercise does boost immunity. STRONGER is open for enrollment a few times a year.

Estrogen dominance is such an important health concern for women today. It’s not only the signs and symptoms that interrupt the quality of your daily life now, and hi-jack your best intentions for exercise. Your future health is also a concern. You’ll hear more in this episode. This episode is brought to you by Flipping 50’s Fiber Boost. It’s a convenient way to boost your daily fiber intake, gently with more than 6 food sources of fiber so your body digests it just like you were eating a mixed meal. No harmful single-sourced and unpredictable results. Fiber helps you eliminate excess estrogens. Protein and fiber at every meal to increase satiety and kill cravings, by stabilizing blood sugar. Use FB10 for 10% off your first container. Let’s dive into this episode. This is fantastic timing! Magdalena's new book is out this week (March 2021). You're going to love it!  My guest: Magdalena Wszelaki is the founder of Hormones Balance, a thriving online community dedicated to helping women balance hormones naturally... Magdalena is a nutrition coach, certified herbalist, a published bestselling cookbook author, speaker and educator. She’s got a long history of hormonal challenges. Her health crisis was the direct result from a highly stressful life in advertising - starting with Graves’ and Hashimoto’s Disease (autoimmune conditions causing thyroid failure to total burnout and estrogen dominance. Today she’s in full remission, lives a symptom-free life and teaches women how to find their sacred hormonal balance with her books, online programs and education. Questions we answer in this episode: Why is estrogen dominance the most important health concern for women today? What is it? What are “dirty estrogens?” What are the most prevalent symptoms? Who is most likely to be affected? What common mistakes is a woman likely to make as she misinterprets symptoms? Cellulite, and stubborn butt and hip fat are often the side effects of ED, so if more exercise or even correct exercise alone does not help it budge, what then should she be looking at starting or stopping to support herself? What does it take to turn this around? How long does it take to start feeling better? Hot flashes among other symptoms are an accepted part of menopause for many women… so much that I cringe when I go on social media where over and over again women are reading the symptoms of menopause… as if they’re normal. You and I agree they’re common not normal - what are your suggestions for reducing or eliminating hot flashes? Why does Western medicine not recognize or treat Estrogen Dominance? Is there an age where ED is no longer a possibility? What 3 things can a woman do to improve her estrogen dominance right now? Exercise is tricky… Many women have an exercise or a routine they’re very tied to… and would defend that they love it… can you address how even then… that that exercise may not love them back? Find out if you have Estrogen Dominance: www.hormonesbalance.com/howestrogenic Get Social: www.facebook.com/hormonesbalance Resources Mentioned: My TEDx talk – Everything that Women in Menopause Learned About Exercise May Be a Lie Flipping 50's Fiber Boost – support elimination of excess estrogen (+ toxin removal, satiety, and regularity)  

If you fear a osteoporosis diagnosis or you’ve had one, you’ll want to listen to this podcast and use the resources I’ve listed in the show notes. They range from a link to the supplement, a short 4 session program, a master class and another podcast episode. Choose to listen today and you’ll be inspired by a fantastic example of how a busy business owner boosted her bone density while exercising at home during the pandemic. Go deeper with the resources list and you too can go from osteoporosis diagnosis to bone density success making healthy and informed choices. Your exercise, lifestyle habits, supplements and optimism about it are all factors. If you can lift heavy, you should. Then if you can’t, you’ll want to make sure you’re following every other part of the solution carefully to increase your safety, and longevity, or healthspan. My Guest My guest today, Diane, shares her story of an osteoporosis diagnosis in fall of 2019 that led her to Flipping 50 and me. We began working together in early 2020, before the pandemic. We had the opportunity to meet in person once and in an online session for home exercise another time once the pandemic hit and gyms were closed. She’s 59 years old, married, Mother of 2 and GiGi of 1! Owner of a property management company in Phoenix, AZ and sit on 2 boards, one being the President. In full disclosure, we shared this story because, yes, she’s had great success but also because our hope is you feel -whether its osteoporosis or not – if she can do it, so can you. Too Busy to Take Care of Yourself? Look, she was hardly suddenly facing an open schedule and no stress during the pandemic. Any business owner was pivoting like crazy figuring out how to make changes, be safe, keep employees safe, consider restrictions, maneuver PPP loans and more. She was running a business with suddenly all new rules. Sometimes the busier you are, the more likely you are to schedule, prioritize and get stuff done! If you don’t have a job, and you’re filling your own days, but potentially, not putting your priorities first, is it time?   Questions we answer in this episode of Osteoporosis Diagnosis: What was it like getting the osteoporosis diagnosis? What changes did you make? At what point were you diagnosed and how did the pandemic timing interfere? What were the results of your follow up bone density scan? After the Episode Following the recording, I asked Diane if she’d had any additional changes since beginning her bone density-focused changes. She’s lost about 8 lbs and has more energy. She’s more regularly active. She also mentioned working at home during the pandemic has helped her. Now that she values her flexibility to get up and move during the day she’s considering not going back to the office to work. But, even if she does, she knows she’s got a routine that will stick. What could you be doing during the pandemic you’ll thank yourself for later? Resources Mentioned in this episode: AlgaeCal Bone Density course 5 Day Flip FREE challenge to get started (sponsor)  Other episodes you may like: Bone Density Supplement Safety   Bone Health Mini Course Bone Density MasterClass Replay  Need Strength? Its open soon:  

Could knowing your DNA or genetics optimize your exercise programming? I’m a fan of course. DNA testing results can be an eye-opener about exercise, as well as optimal eating, sleep, and even supplementation considerations. What are you predisposed for? Beyond that is the subtitle today, why some people get fatter with more exercise, that got your attention. You'll love this episode with my guest Dr. Sam Shay. This episode is all about you... and unlike hormones and situations in life, it's something you can always rely on. Unlike lab tests, your DNA snips don’t change so you can test once and find it supports your compliance following what you know to be right and easily rejecting fads and trends all wrong for you. My Guest: Dr. Sam Shay, DC, IFMCP helps busy, health-conscious entrepreneurs and mom-preneurs increase their energy, resilience, and "Stop-The-Clock" from the effects of aging, so they can create and sustain a healthy and free life. Dr. Shay has dedicated his life to helping others through functional medicine and functional genetics. He has recently authored a new eBook on Genetics where you can learn the different types of genetics-based weight gain, how to future proof your brain, food triggers, how to genetically determine your optimal carb-tolerance, vitamin D absorption*, and immunity support.* * both so important to us in this moment of time we're in and forever will be We’ll share how you can get access to that free book later in the podcast and that link will be in the show notes. Questions we answer in this episode: How is your genetics approach different from others? Your ebook talks about the 3 different genetic ‘weight loss types’. Can you describe them and how women who aim to be fit, healthy, and at an ideal weight in menopause and beyond may be doing things against their own genetics? Can you explain how for some women, the more they exercise, the fatter or more ‘washed out’ their muscles are? Some – who are still cycling - even have their menstrual cycles get worse? Some listeners will wonder, can’t you just get this info from 23AndMe or Ancestry? How can listeners get in touch with you to learn more about their genetics? Free Book for Listeners: Get your free copy of Dr. Sam Shay's ebook: "Your Missing Genes: The Revolutionary Method to find your ideal diet, balanced weight, and help "Stop-The-Clock" of the effects of Aging,” available at www.DrSamShay.com/genetics Social media Listeners: Would you love to have Sam back to talk about addiction? Leave your comment below the show notes at flippingfifty.com You may also like: How Can DNA Testing Improve Your Fitness?  The Aging Athlete and Fitness Enthusiast Upcoming Programs: STRONGER - 12 weeks to better muscle, bones, and energy

Feel like calorie restriction that cuts you down to 500 calories a day is too extreme for you? Or that it would throw you back into that 80s diet mentality you had? There’s a lot of confusion about intermittent fasting and I’ve fielded more than a few questions since my intermittent fasting & exercise master class recently. No matter when you’re listening to this however, intermittent fasting isn’t going anywhere. So listen in, take a short walk with me and let me clear up a couple things. You read that right: to start intermittent fasting you do not need to “diet” in fact, calorie restriction with intermittent fasting … …  may backfire for you midlife woman. Especially if you’re an active one. In a recent masterclass I shared components of intermittent fasting, styles if you will. Caloric restriction is one of them. But to start intermittent fasting – and see and feel results – you don’t have to or want to use all six components. My friend, Tricia Nelson (Founder of Heal Your Hunger), emotional eating expert, and I agree on this. There are a lot of us whose dysfunctional/disordered eating will be triggered by fasting that is restrictive. That said, the word restricted is used frequently in the same sentence with intermittent fasting. So, you’ve got to be careful in deciding: Is it for you? Is it for you right now? What does your eating schedule look like now? What’s your activity level right now? What is your objective for starting IF? Where’s the best place to start intermittent fasting? You also want to acknowledge what it is NOT: It’s not a quick weight loss fix. It’s not an escape from bloating, digestive issues, or no appetite or feelings of fullness. Those things should first be dealt with. And if you do have a history of anorexia, bulimia, exercise addiction, compulsive overeating, or binge-purge eating, then intermittent fasting may not now or ever be a good idea for you. But if it is a good next step, here’s 3 baby steps about how to start intermittent fasting. (listen to the show!) 1. 2. 3. I’ll give you a forth bonus step.. too! In a recent study- one I shared in that recent master class, just moving the eating window- the time of day subjects ate calories – without changing the amount of calories, resulted in greater weight loss success. When subjects shifted eating to a shorter window, and to an earlier window, they experienced more success… without calorie restriction. This is possible for anyone. It’s free. It’s painless. You’ve got nothing to lose. You too may experience a number of benefits: Improved sleep Improved clarity More stable mood and energy Fewer cravings Reduced inflammation Resources: https://www.flippingfifty.com/fit-u

Whether you're an anti-aging or, like me, a pro-aging advocate you're going to love this episode. My Guest: An honors English graduate from Tufts University, Dr. Stephen Petteruti continued on to medical school to become a Family Practice Physician. In 2014, with a holistic, patient-centered approach, Dr. Petteruti launched Intellectual Medicine 120—offering concierge medical services, functional medicine, facial anti-aging treatments, and advanced techniques to manage the body’s aging process. His next step was to bring the science of cellular health to Intellectual Medicine 120 with the addition of IV Vitamin Infusions—in a state-of-the-art, relaxing environment offering chelation therapy, high dose vitamin C for cancer clients, and lifestyle drips. Along with his wife Shannon, he is the founder of the DRIPBaR centers for IV vitamin therapy. Questions we answer in this episode: At what age should women, or men, consider starting Hormone replacement therapy? What are the primary clues that they should be looking for? A common question we’ve unpacked with other experts here on Flipping 50 and I’d love your opinion, does hormone therapy increase the risk of breast cancer for women, or prostate cancer for men? You talk about avoiding the "big three," heart disease, cancer, dementia, in order to extend the healthy lifespan. What are the most important things you believe a listener can do beyond healthy living to avoid these chronic diseases and preserve youth? Could you define the term "somatopause" for our listeners and discuss your opinion regarding the use of growth hormone for health support/antiaging. The name of your center is "intellectual medicine 120" to signify the hundred-and-20-year lifespan. You really think humans can routinely live to that age? And that they’ll feel so good they want to? anti-aging vs. pro-aging? Connect: www.im-120.com Get Social: Twitter: @DrPetteruti Facebook: IntellectualMedicine120 Instagram: @dr.stephenpetteruti LinkedIn: drstephenpetteruti Resources mentioned in this episode: Risk of Breast Cancer and Your Hormones Flipping 50's 5 Day Flip 

Got cravings in menopause? What could that mean for you? I’m answering questions from our Flipping 50 Insiders group.  Here are the questions I responded to in this episode: I did a Gene-o type[DNA] with you a few years ago, I need to take omegas, what do you recommend and can flax oil be a part of my health foods in a meal as an added fat?? -Connie What’s the best workout formula for menopausal women to burn fat and build muscle. How many days cardio, I know you like HIIT, how many days strength. Do you recommend 10k steps a day? Is this an important component? -Myra Is weight training twice a week enough to build sufficient muscle mass? -Angelita Cravings in Menopause What is causing me to want sweet and salty foods? -Connie Just to clarify a fast is broke when you eat something with calories? Even if it is a vitamin 5 calories? Or Coffee like Sigma does that break a fast as well?? -Connie I am trying to lose a little weight and build muscle at 62 I know hormones play a big part in the equation although I'm interested in fasting what would be your answer to start at.... I tend to look at a big picture and get lost, I need 1 step at a time. I have been using intervals you shared on Prime Women-maybe Jan. 2018. I'm ready for more. Do I change the ratio of exercise/rest or add intervals? -Jane There you have it, from cravings in menopause to the fitness schedule and intervals in menopause. Resources: Flipping 50 Insiders group (Facebook) Fit-U (50% off in Feb 2021 with Bonus Metabolism Makeover and Intermittent Fasting Support; ends Feb 28, 2021)