The Flipping 50 Show

Are you strong enough? Physically? Resilient to stress? Would you be able to survive and thrive again if any number of tragic things happened? We’ve all weathered some changes in 2020 and been influenced on different levels by stress because of it. What if it was a diagnosis, or an unforeseen accident? One minute you’re thriving, healthy and fit and the next you’ve had it taken away from you. This episode explores just that type of instance.  Starting Over Is it time for reinvention? Are you among the women over 50 who want a more rewarding career? Pam was a group fitness teacher for 20 years as well as an avid runner. She says her passion is helping women on their wellness journey. Hundreds of thousands of fitness instructors will say the same. Pam's motivation got much more personal.  Four years ago life took her out of the fitness studio and inspired her to share her message – and one echoed by many others - “your health is your wealth,” with as many people as possible. “Health is wealth.” – Ralph Waldo Emerson, 1860 When the cliche becomes personal, it changes everything.  Questions we answer in this episode: How many hours a week did you teach group fitness? What was your “day job” or occupied your time otherwise? What was the “life event” that took you out of teaching group fitness? How old were you at the time? What was the most difficult for you in recovering from the accident? Have you ever struggled with your weight? What's a challenging part of your lifestyle now? What have you found true of holds women back from reaching their goals? You wanted to share something that you’re proud of having accomplished fitness or workout wise, what was that? Called to take a hobby to something more? If like Pam you feel called to encourage other women on a health journey so they can achieve their goals and dreams now is the time, there are two ways to get started, get known, so you can attract and keep clients above all the noise online now. The Flipping 50 Fitness Specialist is for health coaches and personal trainers who specifically want to help women in midlife and beyond avoid mistakes general fitness guidelines will cause. If you want to build your fitness & health business the Fitness Build Your Business mastermind is enrolling right now. Learn more here. To follow Pam and see how she’s taking her personal life lesson and sharing her passion: https://www.theperfectbalance.guru/ https://www.instagram.com/perfectbalanceguru/ https://www.youtube.com/theperfectbalance

Find happiness in the midst of a crisis? This episode is your head start. MY GUEST Dr. Elia Gourgouris is the Founder of The Happiness Center, an organization of world leading experts in the field of Positive Psychology. Together, they have helped thousands of individuals, both personally and professionally to achieve happiness, success, and wellness. Dr. Elia is a Happiness & Wellness expert and the #1 Best-selling author of 7 Paths to Lasting Happiness which has be translated in Mandarin, Cantonese, Greek, Turkish and just recently in Spanish. He's the co-author of the critically acclaimed new book 7 Keys to Navigating a Crisis: A Practical Guide to Emotionally Dealing with Pandemics & Other Disasters Dr. Elia is an International Keynote speaker. Just last year he spoke in Paris, London, Rome and Athens. He's a UCLA graduate and holds a PhD in Clinical Psychology. QUESTIONS WE ANSWER IN THIS EPISODE: 1) What are the 4 personality types when dealing with a crisis? 2) What role does Self-Care play?             Is there a pattern of behavior in response to crisis among those who regularly observe self-care vs those who don’t? 3) Why is flexibility such a key component?             How can a listener gain more flexibility? (Since no one wants to be rigid, but may find that control-seeking desire is so strong they aren’t very flexible) 4) You promote happiness and kindness in everything you talk about, why is that?             What could listeners do to flex their kindness muscle? 5) Why is our Personal brand so critical to our happiness?             Let’s define personal brand? Connect: https://www.dreliagourgouris.com/ SOCIAL MEDIA: https://www.linkedin.com/in/thehappinessdoctor/ https://www.instagram.com/dr.eliag/ 30-Day Challenge 7 Keys to Navigating ANY Crisis (coming soon) Download Dr. Elia's Personal Health Assessment 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!

What if there was a simple reason your thyroid wasn’t functioning well and by making a few changes in skincare products and swapping some foods you eat for others you could regain thyroid function? What if there was a book outlining just how to do that? What if the author of that book were here to answer all the questions I can think to throw at him for the next 30 minutes? Well, my friend you’re in luck. I’m Debra Atkinson and you’re listening to Flipping 50..  in today’s episode we’re graced by the presence of Dr Alan Christianson and given thyroid is our topic you’ll get the inside scoop on not just his book but the information and hope inside that book. Can you reverse thyroid disease? This episode is brought to you by the Flipping 50 Specialist and look, if you’re a trainer who wants to have a thriving business working with women in midlife and solving problems related to all stages of menopause and beyond.. you have a very short window of time to join the Advanced Specialist 2.0 10-month training. I’ll put a link in the show notes so you can contact me and learn about it before it’s too late. My Guest: Alan Christianson is a Phoenix, Arizona-based Naturopathic Endocrinologist with a focus on thyroid disease. Dr. Christianson was a member of the premier class of Southwest College of Naturopathic Medicine (SCNM) graduating in 1996. He has been actively practicing in Scottsdale since 1996 and is the founding physician behind Integrative Health.  He is a New York Times bestselling author whose titles include The Metabolism Reset Diet, The Adrenal Reset Diet, and the forthcoming Thyroid Reset Diet. Dr. Christianson is the founding president of the Endocrine Association of Naturopathic Physicians, the first medical specialty board dedicated to Naturopathic Endocrinology.  He has trained physicians internationally on the management of Hashimoto’s Thyroiditis, Graves’ disease, hypothyroidism, and subclinical hypothyroidism.  He frequently appears on national TV shows like Dr. Oz, The Doctors, The Today Show, and CNN as well as print media like Shape Magazine, Women’s World, and Natural Health. Dr. Christianson resides in Phoenix, Arizona, with his wife Kirin, and their two children. Questions we answer in this episode: It seems like we hear more about thyroid disease - is it more common than it used to be? What are the various types of thyroid disease? Which types of thyroid disease are related to iodine? Once you have thyroid disease can it ever go away? If iodine is essential how can it cause thyroid disease? Isn’t much of the world deficient in iodine? Why are some people more sensitive to iodine? What if you get too little iodine? Resources:  Link to the Hardcover: https://amzn.to/3bi7GtP Invisibleiodine.com

In this episode I share a study dividing post-menopausal subjects in a weight loss program into two groups: A long sleep group A short sleep group Results showed a significant difference in the amount of weight loss and percent of weight that is fat. In this episode I talk about why that is such a significant distinguisher for anyone over 50. Episode sponsor: Flipping 50 Café (two more days til it’s closed again) What happens during sleep that boosts your ability to get fit? Cortisol, testosterone, and growth hormone How sleep influences your exercise Coordination, agility, reaction skills, balance – under the influence/drunk On the other hand sleep will boost your ability to recover See more injuries in women in perimenopause and just post menopause How exercise can influence sleep Even 10 minutes of exercise increase quality of sleep by 33% in self ratings Avoiding high intensity exercise late in the day Link to Sleep Yourself Skinny https://www.flippingfifty.com/sleep-yourself-skinny Inevitably if you value sleep and you’ve struggled to sleep well, you feel like you’ve tried it all. But there’s a good chance that you haven’t tried it in the right order and with any particular scientific approach. You’ll find answers where you may least expect them. There are nearly 20 ways to boost your ability to sleep. If you think you’ve tried them all.. it may be time to try them in a specific sequence, not all at once or randomly. Surprising things like: increasing your carbohydrate intake at dinner can help you sleep and if you can sleep better you can lose weight easier The use of magnesium for instance is so much more than taking the RDA Your sleep routine Your exposure to sunlight or LED light Protein in your meals Thank you for leaving a rating in iTunes if you find value in the podcast. 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!

This episode of Flipping 50 answers several listener questions about fasting for women over 50. I’ve spoken and written about fasting previously as it relates to you and to exercise timing and no doubt will again. This one is here to stay. This episode will help you to decide if it’s appropriate for you, if so what are some basic guidelines, and provide you with a fantastic resource in a good friend if you’re interested. My Guest Cynthia Thurlow is a globally recognized expert in nutrition & intermittent fasting, highly sought after speaker, CEO and founder of Everyday Wellness Project. She's been a nurse practitioner for 20+ years, is a 2x TEDx speaker: her 2nd talk on intermittent fasting has been viewed more than 7 million times. She has been featured on ABC, FOX5, KTLA, CW and in Medium, Entrepreneur, Yahoo Finance and Business Insider. She's also the host of Everyday Wellness podcast, which was listed as "20 Podcasts That Will Help You Grow in 2020" by Entrepreneur magazine.  Fasting for Women Over 50 Your questions on fasting, whether you should try it, and the benefits of it, keep rolling in. I want to address them and of course address them in the relationship to exercise specifically. Having worked as a health coach since 1995 – before certifications were even a “thing” much of health coaching surrounds diet habits. Our relationship with food is a complex one. Food is in fact one of our sources of pleasure. That in fact is one of the reasons it can go wrong so easily. When clients seek me for support with exercise goals for optimal aging, as a catalyst for other health habits that will help weight loss, or exercise performance for instance, diet always comes up. For 37 years it’s been a conversation that has to happen in order for reap the rewards of exercise and to perform better. Fasting Advice My advice is fasting for women over 50 can be an option once you have realized and tested foods to know what your optimal daily habits are regularly. You have a good relationship with food and eating. You’re eating regularly, not bingeing. If you have a history of bingeing, dieting, overeating and emotional eating, fasting is not something I recommend first. In this podcast I turn to a friend of mine, Cynthia Thurlow for her responses to several questions asked recently. In fasting literature we often refer to the benefits and among the highest is what is called Autophagy. I asked Cynthia to explain, what is autophagy. Here’s her answer. What is Autophagy… Eat… then switched to MTOR (more on that coming) The longer in a fast, the more autophagy 18-24 hours of a fast Then one of the most common and confusing question is what breaks a fast. This in part comes from combining your fasting with a ketogenic diet. When the two begin to blur this question. I ask Cynthia to clarify and here is her answer to… What Breaks a fast? protein and carbs prefers no fatty coffees What’s okay? Black coffee, bitter teas or water 1 tsp MCT oil in coffee? Fat stores vs added fats Insulin response from protein and fat Not sleeping through the night? Stress to the body Slow and steady wins 14-15 hour fast first Fasting for Women Over 50 Tips: Fat-adapted first  Get through fasted window Variety Cynthia also recommends as I do a product from Teri Cochrane for electrolytes. Now I want to be clear this isn’t your Gatorade, Powerade full of sugars and garbage. It’s not Nuun, or Base salt for my athletes out there. It’s not even Skratch, a cleaner reduced sugar alternative from a company in Boulder, CO. What we’re talking about here is a way to get the mineral balance you need in very small amounts, yet that make it no less important, in while you’re fasting. So, here’s what she has to say about electrolytes. Include electrolytes Stevia will break a fast And last Cynthia adds a success tip about carbohydrates that might surprise you. Lower carb (but not NO carb) diet to get into ketosis That's a Wrap There you have it, some of your key questions about fasting for women over 50. What is autophaghy, what breaks a fast, and hints at when to consider fasting and things you may not have given enough thought to in regard to starting and progressing for benefits if in fact fasting is for you. First step? Let’s eat three meals, no snacks and get a minimum of 12 hours overnight without calories eating foods that make your body feel good before you go to the next step. Got questions? Add them in our Insiders group at facebook.com/groups/flipping50insiders How to connect with Cynthia Thurlow: IG: www.instagram.com/cynthia_thurlow_ Twitter: www.twitter.com/_cynthiathurlow Facebook: https://www.facebook.com/CHTWellness Intermittent Fasting Lifestyle group on FB (free): https://www.facebook.com/groups/1004505663061383 Website: www.cynthiathurlow.com  Other Posts You Might Like: Easy Detox Anytime Including Before Your Holiday Splurge Exercise and Fasting After 50 | Does It Burn More Fat?

We’ve made it. I analyzed your Flipping 50 podcast downloads to find the top 10 podcasts of 2020. Thank you for being her and sharing this journey with me! Here’s to 2021 one day at a time better. #10 Top podcasts of 2020 Best HIIT Workouts for Women Over 50        The 10th  of the top 10 podcasts of 2020 is all about HIIT training for women over 50. I share the details with you to take the guesswork out of why and how. If you’re looking to reduce belly fat, make the most of exercise time, maybe believing the myth that it has to be high impact… this is your episode. #9 What is the Best Way to Do Core Exercise After 50?             In this Q and A format I answer a listener question about how to do core exercise then if you’re not to do sit-ups and crunches. Core is a favorite topic and will always be so dive in if you are still romanced by sit-ups and crunches but getting no results or injured. #8 What is EMF and Why Should You Be Concerned      Dr Joe Mercola joined me on this episode and that’s nearly enough said. For years, long before anyone else was doing it he was a go-to source for many of our listeners when it comes to health information. That is, until health information has begun to be subject to major pharma and sites sharing information against popular trends have been shut down. Dr Mercola joined me on this podcast to discuss his recent book. #7 What 2020 Fitness Trends Mean for You After 50     This top podcasts of 2020 episode went into detail about how and why the “trends” survey released annually by ACSM is interpreted incorrectly by media. I’ll be sharing an updated version of this podcast in just a few days as the 2021 trends survey is released. Why ? Because this year we don’t have wiggle room or latitude to pretend that a barre class is going to preserve muscle mass or bone density. We have been too inactive for too many months and our future selves will pay for it if we let it continue. #6 What Does It Mean to Go “to Fatigue” Reader Question      In this popular new episode format from 2020 I selected questions from listeners and our Flipping 50 Insiders group (I’ll link to that below) to answer questions all year – particularly during the pandemic. In this episode it’s all about the importance of fatigue during strength training and distinguishing it from movement at a frenzied pace that leads to injury. #5 Becoming a Health Coach or Personal Trainer After 50        Your interest in this episode is timely. There is not a better time for a midlife woman to be considering it or growing her business. Women are excellent listeners, collaborators, and help agents. Combine these natural skills with the desire to love the work you do and create a flexible life you love, fitness and health coaching are a natural draw. The Advanced Flipping 50 Fitness Specialist has been supporting new hormone balancing fitness coaches for just over 2 years now. I’ve been asked to create courses for MedFit and for PTonthenet. As the founder of the first and only exclusively dedicated to women in menopause and beyond membership I can tell you the outreach for information is huge and growing. Baby boomers were only the first wave. And what happens to a women in menopause determines as much as 50% of her life health. If you’re thinking about it and you need information, now is the time to register for one of the last master classes from the Fitness Marketing Mastery Institute. #4 5 Proven Perimenopause & menopause Fitness Strategies   I’ll warn you that this episode offers the simplest strategies ever. There’s no extreme exercise, or dieting, or eating exotic foods. So, if you’re looking for some hidden secrets you won’t find it here. But you will find five things you can easily test yourself one-by-one or all at once and start feeling better and getting better fitness results. #3 Getting Better Sleep Now | Beat Insomnia    Just a couple months into the pandemic stress, anxiety, and disrupted schedules all combined with midlife hormone issues to cause sleep issues for many of you. In midlife we’re already subject to reduced melotonin levels and imbalanced cortisol plus blood sugar imbalances that can sabotage sleep. If you’ve also got night sweats sleep can be elusive. This episode is a live interview with a Flipping 50 member (and by the way the membership is open Dec 25-Jan 6, 2021) about sleep and what she most needed in the moment. No matter what is causing your sleep or insomnia, this may be helpful. #2 Exercise and Fasting After 50 | Does It Burn More Fat           This 2nd most top podcast of 2020 is still a hot and somewhat confusing issue for women in midlife trying to juggle information about fasting, hormone balancing exercise, and their own fatigue or energy levels. If that’s you and fasting and exercise timing continue to confuse, this podcast will offer a much simpler way to decide, and test what works for you. #1 7 Walking Mistakes that Prevent Weight Loss After 50         This one oddly hinted at a problem that would come later in the year, but was released in January of 2020. Walking is the number one preferred exercise by women in postmenopause. Walking does a lot of things for health, wellness, and longevity.  But it can’t do everything. There’s a threshold of ROI on walking. During the year of pandemic when many – including myself – turned to walking for so many reasons, this top podcast of 2020 is worth a listen or even a review. Show notes: /Top102020 Mentions:  STRONGER (open thru Dec 31, 2020) Flipping 50 Membership (open thru Jan 6, 2021) Flipping 50 Specialist Mastermind  

Energy, brain fog, and sexual performance can be a challenge for men over 40 too. Got questions about a man in your life? My guest today share's tips - some of them similar to yours and some of them unique. [I'll link to other episodes you may like too]. If you're a part of his and hers, you've got interest in the health of men over 40. How can you help so as you're working on your own health you can also support his? Men too have hormone changes that can affect their energy and sexual performance. None of us are immune to stress, this year or otherwise.  Learn how to get started with tips on habits that will improve health now and in the future. Identify what steps to take next and improve the way you feel now. Whether you're a man or a woman going through midlife or older, age is inevitable, but you don't have to blame the way you feel on it.  This quick episode you can share, or simply share the tips from, with men over 40 in your life. Spread the health.  How should your man exercise? Is it different than yours? What are some of the biggest libido killers and boosters for him? It's all in the episode. (and for a deeper dive you might like her book) My Guest: Dr Deb Matthew MD, The Happy Hormones Doctor, is a best-selling author, international speaker, educator, wife and mother of four. After suffering for years with fatigue and irritability, her quest to resolve her personal health led her to change everything about her practice of medicine. She has been featured on national podcasts, radio, and broadcast shows, including NBC, ABC, CBS, and FOX. Questions we answer in this episode: How do men feel if they have hormone deficiencies? What causes low Testosterone in men? How does stress affect men? What can men do to get back some of their youthful vigor? Is "the little blue pill" the only answer for ED? CONNECT with Dr Matthew: www.signaturewellness.org She's social: https://www.facebook.com/signaturewellnessmen https://www.facebook.com/signaturewellnessmd https://www.instagram.com/drdebmatthew/ Looking for a gift? Link to Dr Mathew’s book: https://signaturewellness.org/mens-health-book Resources: Flipping 50 Fitness Specialist: Build Your Fitness Business STRONGER 12 week Strength in Menopause+ Flipping 50's Gymbership  Other episodes you might like:  Men's Hormone Health with Dr Tracy Gapin When You Want to Want Sex But Don't Flipping 50TV Episode: Get Your Libido Back Show notes for this episode: https://www.flippingfifty.com/Men over 40

It’s time for some fun in this not your daughter’s workout Not your mother’s workout episode. We spent an hour comparing and contrasting Millennials & Gen X/Boomers (50+). So get your long hike shoes on and be ready for the ride. There are a lot of pearls inside. Moms round up your daughters, in-laws and let’s do this. Are you working out with your daughter? Giving her tips so she can start exercise or get better results? I’m here with my good friend and the Millenial health expert Dr. Debbie Bright to discuss what’s same and what’s different about your workouts. My Guest Weight loss and gut-health expert Dr. Debbie Bright is an internationally recognized and board-certified Functional Medicine Physician, Exercise Physiologist and Nutritionist. As the Founder and CEO of the International Millennial Health™ Movement, Dr. Debbie helps millennials discover their hidden food sensitivities so they can heal their face (skin), fat and fatigue all within 21 days or less. While weight loss is what Dr. Debbie does—restoring self-worth is who she is. Not Your Daughter’s Workout Not Your Mother’s Workout, Or Is It? Both generations know they need to exercise/move more. When it comes to weight loss the first thing they think is, “I need to get into the gym.” They both falsely believe in the old science of eat less, move more — they think body composition is all about calorie restriction and cardio. So, they start eating more fruit, skipping meals, feeling like crap and jogging. The results they do get are not sustainable and they  rebound or yo-yo diet. I think it’s very common for both generations to always be on a diet in some way shape or form. They still falsely think they should be grazing too or eating their 100-calorie snack packs! Gen X & Boomers go for the treadmill (or the elliptical or walking) and Millennials go for the spin bike. Very cardio-driven mindset. We all need to move more. For Millennials it’s a very sedentary lifestyle due to long hours sitting at the desk and scrolling social media. For Gen X & Boomers it’s being planted in front of the computer too, and then the TV, and caring for aging parents. There’s a little social media time there too.  What Happened? BOTH: What used to work before is no longer working anymore (caloric restriction). Depending on age of Millennial (24-38), they’re also starting to experience hormonal shifts. Gen X & Boomers 50-75 experiencing after-effects of no weight lifting while working and no emphasis on it while they were young adult women. Stress Levels? Millennial women are career-driven, typically have a lot of student loan debt, depending on where they’re at in the age-range they are moms…very busy lifestyle and challenging to keep up with… Dads are getting the dad bods and I don’t see them recovering from it. Women 50+ are still working, juggling home, or now home and juggling more at home, more college kids not at college, young adults displaced due to COVID, aging parents whether very close or very far – both cause stress. Male boomers are losing muscle (and hair) gaining belly fat and slowing down…especially if alcohol is still a big part of social life. For men and women - Still working, don’t want to be working, stopping working, identifying with the career, or worrying about not having the income from working and will it be enough. What’s driving the Millennial generation to choose their workouts? Social interaction and a sense of community, which is why they’re skipping out on the regular do-it-yourself gym memberships and aiming for boutique-style group classes. What’s driving 50+ Women to choose workouts? “Don’t Hurt Me!” and fat loss, belly fat loss promises. So, they’re vulnerable. They can fall for the snake-oil salesman and a savvy marketer. Look, even a beautiful 50 something trainer with flat abs doesn’t guarantee she’s using a hormone balancing exercise prescription that is based on YOU and individual need. What are the top 5 most popular fitness activities among the Millennial generation? Yoga Spin like SoulCycle HIIT training or bootcamps Pilates CrossFit Women 50+ exercise favorites Walking Pilates Yoga, Barre Zumba Elliptical, rowing, “toning classes" What do you see as beneficial or not with these workouts? Let’s be real…spin is NOT a full-body workout! Yoga keeps you soft. Lots of injury with CrossFit and bootcamps. Moving is great, but only focusing on any one of these and skipping weight training does you no favors at all! There are (7) functional human movements include: pushing, pulling, squatting, lunging, hinging, rotation/anti-rotation  gait We never drop into pushups on a bike or lift your baby with your feet pedaling beneath you — not functional. Dr. Debbie Tip: When I’m on a spin bike and they go to weights, I crank my resistance up so high that I can now use the pedal as a ground reactive force so I can engage my core and I don’t blow out my shoulders with 2 pound weights. I understand grip strength and how that protects the shoulder… I frown on this style of false "full-body" workout. Debra Tip: I leave.  I’ve got less time on this earth for nonsense than you. Professional and Olympic athletes don’t even do crazy stunt workouts, so why would you? There is exercise (full of creativity and variety for variety sake) and then there’s training. ME: Let’s clarify that statement. We don’t want necessarily to train like professional and Olympic athletes … they train twice a day, they nap and treat nutrition like it’s their job between, it’s their life. But … the point… that you train with specificity. What do you want to be better at? What aren’t you good at now? What hurts? What doesn’t feel good? What do you want to be able to do? Not Your Daughter’s Workout Not Your Mother’s Workout on Social Media True for BOTH: Too many Instagram stars doing the most ridiculous workouts! Oh, god, thank you for that! And too many who have clearly had surgery – be it boob, belly or butt – that viewers are believing they’ll get that look if only they repeat. True for BOTH: Pink dumbbells outside of rehab are just embarrassing. Skipping weights is a huge disservice to longevity. Me: and it’s asking for disability. End stages of perimenopause, early stages of post menopause, muscle and bone losses are accelerated. So offsetting those with strength training and protein is mandatory unless you just want to say… okay… just say bring it on aging. But during COVID if you felt more stress, isolation, flirted with depression or anxiety and you’re taking medications, those can also compound body composition changes. This minute we’re in right now is lasting longer than anyone wants it to…and we need to decide right here and now we take back control in 2021. Your choices during the pandemic especially if you’re in menopause will determine your next 10, 20, and 30 years. Spin Bunnies? Spin bunnies and boot campers are NOT functional trainers. They don’t even know human anatomy or those basic 7 human movements if you asked them!! It’s embarrassing!! Me: And they literally just “spank” participants. As if the worse you feel, the more you can barely walk leaving or tomorrow, the more “it was a great workout.” In 2020 that kind of mentality costs you immunity. That kind of muscle breakdown – catabolism – on top of emotional, financial, stressor… Example: Pull-ups or chin-ups work the core. Put in a tampon and do them and tell me your core and pelvic floor aren’t activated enough to push that thing out of place. Me: True! And that I hope ever Flipping 50 listener has at least one tampon lying around to go try this. Where Not Your Daughter’s Workout Not Your Mother’s Workout Collide Weights do not make you bulky, weights make you toned, sexy, lean…you need to be strong as you age. Me: Truth. Let’s get to the bottom of "bulk" when doing weights. A sign you are retaining water, puffy, and a hormone imbalance A sign you are not eating enough protein but have justified just eating more, and making it carbs – of the not so resistant starches kind A sign you’re not adhering to a smart schedule of training and recovery. What drives Millennial women crazy if you say/advise them ______________ Being confronted with the idea that what they’re doing isn’t really serving them—cardio, caloric restriction. They don’t know how to train functionally. They don’t understand they need to rest! They think it’s go harder, stronger,  longer and they’re heading towards burnout with the poor food choices and excessive exercise.  Frequency Reality Dr Debbie: I only train 2x a week coming out of burnout myself, but people look at me and claim I must train 2x a day, 7 days a week.  And to dive deeper into rest. After about 40 the need for recovery time increases. I always like to emphasize there isn’t a reduced need for stimulus, meaning you need to lift, and you need to lift to fatigue. But you will enjoy greater strength and fitness gains if you recover fully and that is more often 72 hours than the 48 between strength training sessions you used to do. You can workout once with your daughter and then the rest of the week you’ve got unique needs for recovery. Me: Yes, A 67-year old client of mine recently crossed the 100 lb weight loss threshold, and she recently had a PR doing a virtual 5k (she does many). A member of our community asked in a post whether she runs every day? She runs just twice a week at most, one is a short hill interval workout and another is a low to moderate mileage easy jog – always with a purpose. That might be she does 2.5 miles and I ask her to go out easy and then have a negative split – making her second half of the run significantly faster. We don’t just log miles. That’s like eating chips. Junk food – junk miles. Where can you connect more with Dr. Bright? https://www.Weightlossawarenessquiz.com Instagram: @drdebbiebright Show notes: /notyourdaughters

Loss of muscle that begins in your 30’s went unnoticeable for a decade, maybe more. Those weak muscles as a result are likely showing up. More frequent back pain, handing the jar to someone else to open, and neck tension are more signs. Signs you’ve either lost muscle or you’ve got lazy muscles or both. Muscles to Prioritize Glute mass significantly declines by age 40 unless you’ve been extremely active and conscious. Even if you have exercised and trained those gluteal muscles? You’ve noticed a decline in size and shape if you have been able to maintain strength. Remember those “nice butt” comments in junior high? How often have you heard that lately? Our working lives don’t help. Let’s face it, even as a fitness professional… who knows we can’t exercise all day and teach 2 or more classes a day regularly without risking exhaustion … I do a lot of sitting and standing, but not so much sit-to-stand! Should you do butt exercises every day? (or arm exercises, thigh exercises…) No. If you stimulate muscles adequately you need recovery between. If you do 2-3 days a week of butt exercises you can balance your need to “turn on” muscles regularly, and, have the recovery time you need between sessions to fully benefit. Should you use the absolute heaviest weights possible? No. Actually, there’s a “goldilocks” of weight that allows you to use enough to get adequate stimulus for the muscle and not too much that those “lazy glutes” refuse to play. When you do that other muscles take over that shouldn’t. That’s where you end up straining your low back or having problems with knees instead of improving your function. I call that “gluteal amnesia.” Weak muscles that can’t perform their role wreak havoc elsewhere in your body. Where your weak muscles show up can cause chronic issues you have. #1 Glutes that can’t help you get out of a chair or push against gravity show up as either lower back or knee pain. #2 Hamstrings that can’t assist those glutes in pushing out of a chair or going up stairs often end up pulled or strained. If you’ve ever experienced a high hamstring pull you remember it well. It shows up for two reasons. Your hip flexors are shortened and tight from the amount of sitting we all do, and on top of it you’ve got weak glutes and hamstrings. #3 Weak muscles between your shoulder blades called the rhomboids, are often the cause of neck pain, upper back tension, and even contribute to headaches. Women predominantly carry the weight of the world on their shoulders. The answer isn’t just stretching tight neck muscles, it in fact, is getting to the root of the problem: weak mid-back muscles. When the right muscles fire, the wrong ones don’t have to overwork. #4 Do you have knee pain or weakness? If you feel unstable, you can blame that on weak muscles to some extent. While you may have a loss of cartilage, you want to go beyond and ask why. The wear and tear on joints happened potentially because of a lack of strength where you needed to keep your joints moving properly. Pain in the knees often occurs because of weak quadraceps (thigh) muscles. Knee pain also starts in the weak muscles of the glutes and hamstrings. The rule of thumb is always look to the joint and muscles above and below where you’re experiencing pain. Weak muscles causing imbalances and lack of mobility, but…. Surprisingly, a benefit of strength training to improve your weak muscles is increased range of motion. For decades the myth that strength training shortens range of motion has slowly faded but depending on when you were introduced to strength training you may still believe it. What you learned during formative years and haven’t revisited often sticks. The truth is strength training, through full range of motion, improves your range of motion. Movement becomes more fluid because of the integrity that you have around the joints. Strength training doesn’t cause injuries… but it can… help you identify weaknesses that left undetected would have become bigger issues. If you have ever or you know someone who got hurt because they started strength training it was one of two things. First, was it a program designed based on research for them? There is a lot of good marketing out there, and less backed by science for your needs at the moment. Going to a bootcamp 4 to six days a week exercising without adequate recovery can cause injury. You’ll find even elite athletes don’t do that. Second, the strength training itself was not likely the cause of many weak muscles or muscle imbalances discovered from strength training. A good program with smart progression should allow you to realize there is a weakness before an actual injury occurs. A balanced strength training program may not be what you need If you take a body with muscle imbalances – weak muscles in places, and tight shortened muscles in other places – and give it a balanced program, what you’d be doing is causing more imbalance. Can you imagine this? Say you have tight hip flexors and weak gluteal and hamstrings. Or, you have tight chest and anterior (front) shoulder muscles and lengthened weaker back muscles. That’s a simple description of most of us who work over a computer keyboard, text on our phones, and love to cook or garden, play cards or carry babies. If you start a program that has equal parts push for the chest and pull for the back you’ll get more and more out of balance. That begs for an injury. How do you avoid weak muscle-caused injury? In my STRONGER programs I usually provide one push exercise for every two pull exercises. I have you work those small muscles between your shoulder blades and imagine dropping the shoulders away from your ears while sewing the shoulders toward your hips… with cues in every set. Why? Because I know my clients. I am my client. After 30 or 40 years of rounding our upper backs over babies, and dishes, and keyboards, and now cell phones with tech-neck … it’s what 99% of us need. In my case, though I swim – working my back, I also cycle for long rides sometimes, rounded over on aerobars. Major muscle groups are key You want to focus on major muscle groups. For longevity and avoiding frailty, falls, and bone fractures later, but also for the metabolism boost and avoidance of injury now. Then you layer in those smaller muscles and functional exercises that include movement patterns that help you move with comfort all day. Tending to those weak muscles is key to loving your todays and tomorrows. Having feedback from what you’re discovering about weak muscles or tight muscles and what to do with it is also a key to your success. My best advice is start strength training if you’re not. Start following a plan that has progression if you’re not. That is, starting with lighter weights higher reps, possibly fewer sets, and gradually progressing to continue reaching fatigue as you notice you can increase the weight. You maintain the higher rep range. You’re laying a foundation Body type plays a key role in how you may respond best to strength training Light weights (light enough you fatigue at 20 or 25 repetitions) aren’t just for beginners. They’re for someone who gains muscle easily too. They’re for someone who has lifted for years but isn’t seeing as many results from the same workout she was doing. I am an advocate for lifting heavy to stimulate muscle and bone changes that prevent aging, and I’m an athlete who needs that power. But, I’m also a more muscular body type – a mesomorph – and lifting heavy all the time doesn’t give me the look I want if it’s all I do. So periodically I’ll take 12 weeks and do my Tone & Define program. Even within it there is occasional a slightly lower rep range so you get variety, but for the most part, so you can get the best combination of lean and strong muscles. You can look good and strengthen weak muscles so you perform better. Close the Door on Weak Muscles STRONGER Tone & Define has been an exclusive Members-Only program until right now. I’m opening it up for a one-time public enrollment for you. If you’re seeing this early you may get the early bird rate too. Along the way during this program I’m going to share some tips live in your Facebook group to work on common weak muscles so you can target your needs. Look, we’ve all been subject to some restrictions this year. They don’t have to create weak muscles that can cause long-lasting aging effects and devasting disabilities. You need true strength, and you need lean muscle to age your best and feel your best now. Limited time enrollment is open December 2020 and closes Jan 1. We start Jan 1 with this 12-week program. That's It There you have it … the three muscles you want to check first: Glutes Hamstrings Rhomboids And ways those weak muscles show up: Lower back pain Knee pain Tight upper back and neck Goal Setting for Stronger Muscles? If you’re setting goals… be sure you’re setting the right ones. My new 90-Day Planner is like a Flipping 50 program without buying a program. It’s the perfect complement to a program, to continue tracking after you finish a program, or instead of a program. When you order yours, either a single 90-day or a 4-pack that saves you $50, you enjoy free shipping for a short time longer. You’ll get a How-To video from me demonstrating how to use the planner for best results. If you hurry, we can still get one in your hands by the start of the year! Wrapping it up for the holiday? My suggestion is you print out the cover in color and tuck it into a box or card and let them know it’s on the way!

Wish you could get some sleep during menopause? You’re not alone. Though programs like the 28 Day Kickstart (inside our Flipping 50 membership) have helped some women increase sleep by 2 hours a night, others of you listening I know, struggle either to make the habit changes consistently, or to sleep. This is for you. Sleep during menopause is possible! I’ll go to sleep counting my blessings. Ah, Bing Crosby in White Christmas in case you couldn’t place it! My Guest: Dr. Mona Fahoum specializes in women's health, hormones and gut health. She’s a Naturopathic Doctor who uses a personalized approach to help each of her patients feel their best.  In addition to her private practice in Seattle, Meridian Medicine, Dr. Fahoum is the Director of Clinical Services Bastyr University and is also on the medical team of Symphony Natural Health, the makers of Femmenessence, which I personally love and use.  You may recognize Dr. Mona from a previous episode The Natural Menopause Solutions You’ll Love but today we’re diving more into the helpful habits and tips for healthy sleep along with other daily routines to help you during and after menopause.  Questions & Discussion supporting sleep during menopause: Let’s review for listeners the difference between peri and post menopause and how can each stage impact health, sleep, and life? How can a woman naturally support her hormone balance in each of these stages? Let’s lay out why women start to have difficulty sleeping at this point in life? What is the relationship between hormones like our sleep-regulating hormone melatonin and sleep? What others also play a part in poor sleep and then on the other side: the after-effects of poor sleep. Many of our listeners and my clients will go through a sleep needs assessment and like to use their Fitbit or Aura ring to monitor sleep, how do you suggest women gauge their quality of sleep?  Likely one of the biggest reasons sleep still doesn’t happen after I’ve coached clients through sleep hygiene and food and exercise timing that matters if they’re in their peri or early post menopause stage is hot flashes. How can women waking up with hot flashes and night sweats get better quality sleep? What is the cause of hot flashes during sleep - since they're such a big disruptor in trying to sleep through the night? For those women who haven’t yet prioritized sleep or who are shrugging and giving up focus on it, let’s talk about ways specifically impacts the body: Truth or myth: value of sleeping in supporting adrenal reset  How sleep impacts pillars of Health: How can poor sleep impact the body? Weight gain, etc Diet plays a big role in sleep and type and timing of food is a major part of Flipping 50 coaching, let’s dive into that?  How does the body decide to process food or do other roles while we sleep?  Detox promoting foods, minerals (salt/Sole), vitamins, pH Quintessence. “Another pillar is whole foods - those support the above, hormone health, blood sugar support (for mood, sleep and hormone balance” Do you recommend spreading out meals and hydration? If so, how? Can eating too early or too late impact bedtime and digestion?  Are there certain times of the day that the body detoxifies and digests the best? Can that impact sleep and/or sleep quality? There seems to be a lot of confusion about bedtime snacking and its benefits v. drawbacks. Can you speak to that and the woman who is a good candidate for it and who is not? Blood sugar is a big component in hormone balance. Talk about how one eats throughout the day affect how she sleeps and the blood sugar cycling while they are sleeping? Research on Intermittent Fasting and women who fast often experience much deeper sleep, what do you have to say about that phenomenon? Selfcare tips:  Mental health and sleep Exercise Relaxing bath Meditation Sleep hygiene/routine  Supplements: MacaLife and MacaPause, Herbatonin, Quintessence You’ve got a unique product to support sleep during menopause. What makes Herbatonin different from other melatonin options? You also mentioned a green’s supplement, pH Quintessence. Can you tell us more about that? It’s Giveaway time!! 1 lucky winner will receive a Femmenessence Menopause Essentials Pack (MacaLife if in perimenopause, MacaPause for post menopause), 1 pH Quintessence Welcome Pack, 1 box of Herbatonin 0.3mg, and a NEW indulgent Menopause aromatherapy bath salt blend perfect for pampering yourself.  Entering to win is easy, all you have to do to enter to win is Share this podcast on your facebook timeline tagging both @flipping50tv and @Femmenessence Make sure you’ve liked both facebook pages I’d Love to hear from you! Are you having trouble with sleep during menopause? I’d love to hear about it and whether the Herbatonin has been helpful for you! If you’re already using Macapause or Macalife and have had results yourself, share in the comments.