The Flipping 50 Show

What is prolapse? Why does it happen? What’s a Girl to Do? Listen, if you’re not actively seeking support, or you’re not sure what it is, you’re not alone. I’ve been a fitness professional for 36 years, a Medical Exercise Specialist since the late 90s, and not once has a women – until a YouTube subscriber asked once about prolapse and how to exercise with it and for it. My guest: Dr. Betsy A.B. Greenleaf is a triple board-certified women’s health expert, entrepreneur, inventor, and business leader, who specializes in female pelvic medicine and reconstructive surgery for over 20 years. Dr. Greenleaf, is a trailblazer as the first female in the United States to become board certified in Urogynecology.      She possesses a professional reputation that has led to being sought after by medical societies, associations, and corporations to provide lectures, teaching, and advanced training.  In 2018, she was honored with the title of distinguished fellow of the American College of Osteopathic Obstetrics and Gynecology for her service and dedication to the field.   She holds committee positions on many national women’s health organizations.  She is a board examiner for the American Osteopathic Board of Obstetrics and Gynecology.  She serves as a spokesperson for the American Osteopathic Association, with her quotes appearing in many major media outlets.    Dr. Greenleaf is the CEO of The Pelvic Floor Store, www.pelvicfloorstore.com, an online store dedicated to finding reliable products for pelvic health.  She manages a blog at www.drbetsygreenleaf.com, and she is the host of Some Of Your Parts Podcast, http://someofyourparts.libsyn.com, dedicated to women’s wellness and the notion that “ you are greater than the sum of your parts.”   Dr. Greenleaf takes a holistic body-mind-spirit approach to healing and wellness.  She believes many of the answers to a healthy life are found within.   She views her role in life as your wellness guide. Questions we answer in this episode: It has fallen and won't get up...what is a prolapse? Why do prolapses happen? Is this related only to muscle? Can we heal those pelvic floor muscles? Is this permanent damage? A listener is wondering … Is my bladder going to fall onto the floor? Is it an emergency? What can be done about at prolapse? Let’s dive into how to exercise with prolapse… What hurts or might make it worse? What helps? CONNECT: Website: https://drbetsygreenleaf.com/ Summit Nov 13-15: Happyvagina.app.virtualsummits.com Follow at: INSTAGRAM:  https://www.instagram.com/drbetsygreenleaf/ LinkedIn: https://www.linkedin.com/in/betsygreenleaf/ Facebook: https://www.facebook.com/dr.betsy.greenleaf Twitter: https://twitter.com/DrBGreenleaf Pinterest: https://www.pinterest.com/drbetsygreenleaf/ Need support for a get-started, stick with it, energy boost?

There’s science to why self-sabotage happens. And if there’s science to it, there’s support for seeing it coming. This episode touches on something so very important at any time in your life and on many levels. If you’re 8 months into a pandemic and you’re also finding resistance to exercise or healthy habits, my hope is that this is particularly timely now and whenever you may be listening to it. Why Self-Sabotage 0:04  Why would you ever sabotage yourself, you've been wanting to lose weight, to be more active. To get more energy to feel healthier to consistently exercise or eat well. And yet, you keep throwing yourself under the bus. 0:27 I'm Debra Atkinson you're listening to flipping 50, where I address your top concerns and struggles and I share what to eat, how to move and how to change your mindset, and that's what this episode is all about, so that you can have the energy and the vitality that you want need and deserve. In this second, and better half. Before we dive into this topic that might feel just a little bit heavy. Okay, let's dive in to this topic. And this can be a frustrating topic so really I'm talking self sabotage. You're Not Alone 2:31 But I'll tell you how popular This is, if you've done this before and who hasn't. Who among us rhetorical question I get it, if you're walking or lifting you don't have to raise your hand. But who hasn't started a program and stopped a program for no other reason other than they did not because of a hurricane or a snowstorm or a car accident or an injury or an illness, just because if that happened to you, it's happened to most of us, and I'll tell you the theory behind it that most often strikes my students, my clients and myself. So as a student, years ago, who decided to go back to grad school. 3:24 What I found is, I didn't want to be in the lab and just the lab rat continuing on with exercise physiology studies that I'd had in my undergrad years, but I wanted to play a little bit more above the shoulders. A Major in Mindset So I went in to exercise and sport, psychology, it really matters if we're going to change behaviors that we've had whether that's for five days five years or 50 years, we've got to be able to get between the ears, and figure out how do I change habits that even though that are not working for me and I have all the evidence that that is true. I will resist because change is one of the hardest things that we do, we are, as my parents used to say creatures of habit. 4:17 What I'm talking about today, in terms of self sabotage is a topic that I've talked about for decades, with my private clients. And for the last five years, I've talked about this with women in a course called at the time, the 28 day kickstart. So if you've ever taken that course and I know many of you are listening and have it now lives, specially and exclusively only inside of the clipping 50 membership area. 4:51 But it was called the 28 day kickstart and went through a series of changes fairly dramatically. In, you guessed it, 20 a day, the changes that I asked people to make during that time were so significant. And yes, in part, to get such significant results, it wasn't dramatic weight loss, although sometimes people experienced some significant weight loss and definitely changes of inches. But some of the other significant changes we're up to two hours improvement in sleep quantity. And imagine how that might make you feel a little bit more rested. The Successful Expectations Secret 5:35 But on a fourth week of our coaching calls the last four. I was always sure to leave this message with them. We talked about self sabotage. And not just preparing for in case it came up but expecting that it would come up. And I'm going to give you a term called upper limiting. 6:01 We tend to have an upper limit of happiness. And it's the place where once we start to have things go to Well, it's going too good, too good to be true. The we literally expect the other shoe to drop with think this can't possibly be happening to me. Even though you may wake up in the morning and pinch yourself. This is just too much, you can't handle it. And truly, there's a piece of us, that can't. It's as if your head is bumping into the glass ceiling. 6:42 That's your glass ceiling and you're comfortable with that much happiness, but when you start going above that. It's like, I know this won't last. and you literally start looking around for ways to self sabotage yourself. Let me show you how this shows up, because it shows up in a lot of ways there are a lot of different theories for it. And during the course I would always give four different theories, so I'm not going to go into all of those today but I will share several of them. Comfort Levels Suggest the Why Self-Sabotage So, we tend to think that this could never happen to me that you know whatever good thing it is that you want it, we think, well, that could never happen to me because and fill in the blank, you've got it, because I'm so busy because I have a job because I work, because I'm the owner, because I'm a business owner because I have a high stress job, by the way are you telling yourself you have a high stress job. The only person who believes that is making that true is you. You just think of it in a high stress away. 7:51 I believe truly that no matter where you are, you can look around and find two people with the same exact job. Some with even more responsibilities more employees more payroll more taxes more everything. And they're coping, better than some of us with less obligations fewer taxes fewer employees to worry about. It is the way that you think about it, and what you expect and what you put on yourself, as far as pressure that changes the way you read act. Its attitude. Recognizing Your Comfort Zone And I don't mean that you have a good attitude or a bad attitude, but it is what you expect so imagine this if you expected, things were going to happen when you run an online business you expect that within a certain period of time. Technology is going to have a glitch. Something will update, and because something updates, and you're using a lot of different tools, often that update doesn't play well with the other tools on your website. Is that your fault. No. Do your customers think that's your fault. Sometimes, and the bandwidth that anyone has whether it is your customers looking from the outside in, or it's on your side and the expectations about what should or shouldn't go perfectly will increase the amount of pressure and the amount of self sabotage that you do your expectation about those stressors. If you see them coming. Living with an Imperfect Path 9:40 It's not nearly so bad. So what I want to point out to you is, you can expect to be good at something that you've never done before. And you've never been in this moment in time in your life before, and you can say that again tomorrow and the day after tomorrow and the day after that. So we no way I just gave you a get out of jail card. 10:04 In order not to be perfect, because so many of us refuse to start something, because we are afraid of failing, something we had it happen to us before we've done it to ourselves before we've started something and failed, or didn't go quite as well as we wanted it to. But the truth is, and you know this as well as I do because imagine you right now are giving advice to a child, your child. No one quits, or no one loses unless they quit. 10:41 No one loses. No one fails, unless they quit. So many inventors, that aren't too numerous to even mention. We know created hundreds, if not thousands, of trials and failed before they ever invented the light bulb electricity. You're Going to Fail If You Do Hard Things 11:07 And we know that to be true from history. But do we know, do we remember the failures No. But what we remember, is the time it became successful. And so too will you when you stick with it. 11:23 When this isn't a temporary diet but it's a lifestyle change when it isn't exercise that you're doing for weight loss or punishment or to prepare so that you can drink or eat more on the weekend, but it's a lifestyle that you do because it makes you feel better, doing it. When you turn it, and flip it like that. You suddenly then begin to eat better prioritize your sleep so that the exercise feels even better. And you can fit it in because you know how important it is to your mindset, your energy level. The way you interact with others. Where to Start to End Differently Those things, all are important to factor in. But I want to come back to this idea of upper limiting, you have a ceiling right now. And we are comfortable, thinking about ourselves in the way we've always thought about ourselves. Again, I'm going to repeat, when you think I have a high stress job. 12:27 You will have a high stress job. If you think I have a job I love, I'm a business owner, I love the freedom of having a business. I travel a lot for my business and that sometimes can be stressful. That is a very different language than saying, I have a very stressful job. 12:49 So, why on earth would you ever go into business in order to have a high stress job, that wasn't what you imagined for yourself. Was it your language is everything. You are coaching yourself with the way you talk, whether it's out loud or just in your head, you're creating your own reality. Why Self-Sabotage Requires Self-Coaching  13:11 The truth is we know from placebo research that whatever it is that you think strongly enough and tie in emotion to it. 13:22 You will have created your body's reality. If you sell yourself on the goods that you are destined to be fat or chubby or have belly fat and that you just can't do this, you will be right. You will be signaling every single cell in your body that that is the truth. 13:45 So coming back full circle. The whole theory of opera limiting leads back to these universal truths. Number one, we all think that we're flawed. Each of us. We think that will okay that worked for you but that probably won't work for me because fill in the blank. I have a job I work, we think, well, so that program worked but it probably won't work for me specifically. It's not that so and so as a lucky person it's not even that the program won't work it's that you are uniquely special and a failure and destined to be right. So how silly and ridiculous does it sound when I say it like that but our internal messaging, often goes down that road. Not a good one. What's the Best Thing That Could Happen 14:42 We also tend to lean toward, What's the worst that will happen right like what's the worst thing that will happen, in fact, is the question that's often asked. I'm going to flip that for you and suggest to you that that is not a question that actually gets you out of thinking about the worst that will ever happen. You have to actually flip it so you're asking what's the best thing that could happen. 15:09 Not what's the worst, because we don't actually want to imagine that we want to be focused on what's the best thing that could happen, because it doesn't just get to, you know, what's the worst thing that could happen if you shoot for the moon you land in the stars kind of thing. 15:26 That actually doesn't quite apply, because if we're talking about, well, if I were to train for an Iron Man, or train for a triathlon Let's be a little more conservative. 15:39 The worst that could happen is I might get hit by a car while I was riding my bicycle. And then, that's all you can imagine, and while you go out on your bicycle that's all you can imagine and then you are very likely not a very safe bike rider, because you're so distracted. But if you imagine what's the best thing that could happen. Check In  You would be outdoors, you get a mental break, you would be focused on the movement and the fun, and the race, and not on weight loss in the scale and the results in numbers, but on loving the moment, and this new challenge. 16:20 Big difference in the way you approach your exercise, right. So asking, what's the worst that can happen deserves and demands that you ask the opposite. What's the best thing possible that could happen, and go for that. 16:40 I want to list a few of the other obstacles that you'll put in the way so that you can avoid failure. And those are the I'm too busy. And I'm overwhelmed. So when you think I'm overwhelmed and I'm gonna bring this back actually, to really hit home for some of our flipping 50 members who are maybe looking at all of the options because we have archives from nearly five years of the flipping 50 membership. Meaning, there are volumes of research, hidden in masterclasses, and in challenges, and in programs. Making Decisions is a Skill 17:22 Do you need to use a challenge every single month. Absolutely not. Are they there if you want. Absolutely, they are. But when you say, I'm overwhelmed. And you have easy start here, options to watch to follow and step by step go through. And yet, instead of making a decision, you use, I'm overwhelmed and this could be anywhere in your life could be looking around the room. I'm in my kitchen, dining room area right now. There are so many things on my counter that if I were to clean. First I would have to declutter. 18:09 I don't even know where to start. The overwhelm is pretty great looking around this room in fact I'm getting a little anxiety while I'm recording this. 18:18 But if I simply stop there and say I don't even know where to start. I'm just literally overwhelmed. Then I won't, and three weeks from now, it will look pretty much the same or worse, because there will be more mail, there will have been more things coming at me more papers more piles right here right beside me. Know Where to Start 18:44 But if instead of saying, I'm overwhelmed, which protects me from getting started, and from failing and not doing it, as well as potentially I'd like to or someone else would do. 18:58 I don't have to risk failing and not doing it, 100%, because I never start, but you also don't get any reward whatsoever. and you stay stuck in your mind, and that causes a drain of energy and time because you're still focused on it and it's weight that you're carrying around, or if you start saying, well, I can't do that because, and I would catch some of you in this as well. So right now, at any one given moment. No matter how old you are, if you're flipping 50, you probably have something going on. Everything isn't perfect. Right now maybe your ankle your knee or hip, your shoulder your elbow your wrist, your lower back, your neck, something is a little touchy. And something needs a little TLC or modification, as far as your exercise goes. Maybe it's that it's something fairly big, maybe it's big as it's your knee joint would limit you in getting up and getting down from the floor, limit you in doing squats and lunges for those lower body muscles that are so helpful for boosting metabolism. Limiters Don't Remove the Fact You're Limitless But if you stay there and stuck in I can because you're forgetting that, that is but one joint in a human body, full of so many others, then you've eliminated one or two exercises, and yet there's probably half a dozen that you can do. You're simply focused on what you can't we do an If This Then That not only performance but for joints. So the way I code is that if you're using a video for instance where there are squats and lunges included and that's not an exercise that you can do. What we do is come up with a key so that if there are squats being shown you're doing something else or a similar muscle group. And if likewise lunges come up, you are doing a different exercise for the same muscle group, so that you can still reap the rewards and the benefits. It's not a stop and rest and go get a drink and take a bathroom break, it's a. OK, I can exercise something else. You still have an upper body you still have a core, you can focus more on that you can flip some of your time and attention and energy to working on your nutrition and food prep. Self-sabotage Attempts are Inevitable 21:38 And that's true when you have an injury. So your foot is in a boot, which often can happen in winter months or a fall down the steps or Bunyan surgery, you can focus on other things, and still be equally moving as quickly toward your health goals. As if you could do all the other things. Don't let one small limiter limit your entire progress. 22:11 Coming back again to drive this home. If you don't try you can't fail. So certainly getting in your own way by saying I'm just too busy, now's not a good time. We're building a house. 22:26 I'm running the business. But all of the things that you might say are the reasons that you can or the excuses that you can are very like they reasons that you can and you should. You're the boss. You have to have energy. You're the boss, you have to be strong have a strong immune system you better be demonstrating what you need your employees to be doing so that they're creative and productive, and that includes exercise. Excuses are Reasons This is 2020, and we know from research that's now 40 years old, that creativity productivity focus concentration problem solving all benefit from movement during the work day. So you better figure this out. If you want a creative, a creative problem solving, team. 23:16 So we get really comfortable, thinking about ourselves in the way that we've always thought about ourselves. 23:23 Here's how that shows that when you say these words. Well, what used to work for me what really works for me, what worked for me in the past, what I'd like to do again because this did work. 23:37 And I'm going to caution you if you've said anything close to any of those that it didn't really work or you wouldn't be needing to try it again. If it didn't stick, it didn't work. It was a box. It was a place you got into, and it had an exit ramp to get off. What you're looking for is tiny habits that you build, and a reframe the way you're thinking about things. It's not a diet. It's not calories. The Thing You Think is Stopping You Isn't Actually the Thing  24:09 It's a lifestyle, and it's what the food you eat is doing to your hormones, right so reframing some of the old ideas you have about fitness and nutrition and about the lack of priority that we placed on potentially sleep or knowing how to deal with stress. Stress is a buzzword we've been talking about it for at least a decade. And it's heightened awareness for us all. In terms of disease. But what do we really do about it. What do we really know about decreasing our stress level. 24:47 Because it's not just our emotions, it's not just whether it's smooth sailing with the house. And when the dog, and with the partner or the spouse, or the family members. 25:01 It's also, how many toxins are you exposed to. Now, and how many have you been exposed to in your life. What's the cumulative effect of those are you detoxing helping yourself get rid of them whether you to love a sunlight and sauna, and you use that and go to that kind of extreme, which really isn't an extreme anymore in 2020. Upgrading Your Personal Value We really all need it, and can benefit from it. But maybe it's buying better products, not buying Matcha off the shelf in your grocery store or buying the cheapest one that you can find on Amazon. But buying the one I love. you'll find it flipping fifty.com/resources from peak T, because it's quadruple screened for heavy metals and for toxins and mold. 25:59 It's doing all of those little things that matter what you've really got to take a look at is not going back to something that worked temporarily, thinking that really worked for me, counting calories really works for me because it really doesn't work for anybody. We've got significant proof of that. And I know it's a comfort zone and you're very comfortable thinking about yourself in the way that you used to thinking about yourself. But there's no reason why you because you're 50, or because you're 60 or because you're 70 or 80 or 90 cannot change. 26:39 Is it harder when you've had habits for a very long time. And will you resist. You'll resist the very people who are trying to help you most reshaping reframe because it's not comfortable. Comfort Zone is Never Coming 26:55 And it never is. One of the things that mentors often say is, it's time to get comfortable getting uncomfortable. And that is one of the things that some of those business owners, those CEOs, with a lot of responsibility on their shoulders, especially in this year. 27:16 The difference between those that get stressed out, and those that simply have stressors come in and out of their lives regularly, that handle them is the way they handle their expectations about them. They expect to see them coming. It's just like Monday, every week is going to follow Sunday. And you can say, I saw you coming. I knew it was getting close to time. So whether you fix those technical glitches in your website, which is probably one of the most challenging things that I personally have to deal with, because there is a certain level of control and an awful lot of lack of control. Stuff Happens. Only Some of It's Truly Bad When it comes to all things online with a business, and with technology. But what I can do is respond, as well as possible. And I can keep my cool, knowing that this is not a tragedy. The unfortunate thing about being able to handle stressors is most likely in your life, you've handled a major stressor. 28:28 Four years ago, a little over them. We had a young family member, killed tragically riding a bicycle, a dad, and a beloved husband. 35 years old, leaving a three six and nine year old for his wife to take care of his high school sweetheart. She didn't know anything else from 17 years old on. 28:56 When you watch that kind of a life fell apart. And you realize the significance of that so many other things become so less significant. And this is not a tragedy. So when you can find your way through the middle of your life and realize that some of those most tragic and hardest experiences that you've had have actually helped you cope better with life and life changes. Be Kind Be more acceptable of others, knowing anybody walking down the street at any moment. isn't going through so much, and you have no, I do, especially probably the one thing I learned in that year is no one who saw me no one who saw us no one who saw us that were outside of our small circle knew what we were going through. But we knew. And we suddenly had a new awareness about what others might be going through that we don't know. You know, you don't wear it on your sleeve you don't wear it on your shirt you don't wear it on your forehead, even though you feel like you do that when you go through something like that. And at this point in your life, you have something else to tap into. You're Going to Mess Up: Accept It You realize that life is also very short, and that if you're upper limiting that it's going to be uncomfortable for you to hit your head on that ceiling and to raise it to poke a hole through it. But that you can do it. 30:40 If you still feel called to do this thing to be more fit to be more 100% you then, now is the time. Take a look at where you've self sabotage. In the past, and realize that you weren't just throwing yourself under the bus, that's a form of self protection. You're used to thinking about your, you and your self, just like that. Your mind was used to it. And now you're trying to change it. Until you will resist. But you can still get through it, you resist things all day, every day, and you do it multiple times a week while you're exercising your body wants to be on the couch. When you get breathless and you're interval training when you pick up your weights, you're doing resistance training, and you can apply it to anything anywhere in your life, even the bigger picture of continuing to be consistent. Look for Ways to Get Back On Track Even when you're entering the holiday season. Continuing to be true to what you really want to do, even when those holiday treats and cookie start coming out. Even when you're surrounded by friends who you're used to social drinking with. You don't have to think of yourself as someone who has specific habits. It's just set right now, you might be doing it so. So rethinking reimagining. What's the best thing that could happen. 32:15 And now I'm going to leave you with that thought. You can find the show notes today at flipping fifty.com board slash upper limit. Got Questions? And I'd love to hear from you so if this show this episode resonated with you, I'd love a rating in iTunes, and here's the secret. You can't rate us in iTunes, any longer from anything but your phone, so you'll need to be subscribed, on, on iTunes, items, or open it up in iTunes, and go to the flipping 50 podcast, in order to leave a rating, and I would so appreciate it if you would take two minutes to pull out your phone and do so it really helps us to spread the word.   

Why am I so confused by protein sources and amounts!? Don’t confuse weight of the protein you’re consuming with the grams of protein contributing to your daily intake. Weight is not Daily Recommendation This special episode will go live the last day to register for the Food Flip held for the last time and for holiday support in 2020. I’ll link to it in the show notes at flippingfifty.com/proteinsources and don’t delay.. if you want to lighten up a little before the holidays.. add some insurance against temptation.. this is for you. Let me answer this question prompted by more than a few Flipping 50 podcast listeners following all of the protein content October 2020. Say you’re a savvy girl who wants to keep her lean muscle and support hormone balance, you shoot for 30 grams of protein per meal. That’s about 5 ounces of any animal protein. Well, 5 oz of raw chicken breast for instance is 142 grams in weight. That doesn’t mean you’re consuming 142 grams of your daily intake of protein. Stay Clear There’s a difference in the weight of the food and the actual grams of the macronutrient protein. If you’re not using metric standards it may be a little less confusing to think about since ounces of food – about 5 ounces of most animal protein is 30 grams of protein give or take. But 5 ounces is also about 142 grams. So, 30 grams is simultaneously 142 grams in weight. It’s no wonder you’re confused! Here are some common protein sources: 5 ounces of salmon has about 30 grams of protein 5 ounces of pork has about 40 grams of protein 5 ounces of bison has about 26 grams of protein 5 eggs has about 30 grams of protein 5 ounces of low-fat ground beef has about 28 grams of protein ½ cup of beans is about 7-8 grams of protein (however it’s not complete protein) ½ cup of quinoa is about 8 grams of protein (and it is complete) Protein Sources | Mixed Ingredient Meals & Recipes Let’s say you make a chili with beans. If you know how much meat you added and how many servings you’ll get you simply do math. If you added a pound of ground meat (16 oz) and you made 4 servings you had 4 oz of the ground beef per serving. You had a little over 22 grams of protein from the beef. If you also had half cup of beans in each serving you gain 7-8 grams of protein from the beans. The beans have a lower amino acid profile so adding some quinoa or brown rice to the chili would boost the value of the protein. It’s important to not just total the protein but to consider the type of protein you’re taking in so that it is of the highest amino acid profile. Timing Matters The time you consume those common protein sources matters too. Between 1-2 hours after a workout your body is primed for muscle protein synthesis. Ninety minutes is perfect. Shower, run the errands, and then have that smoothie or another nutrient dense meal. Morning meals tend to be the most powerful hormone balancer for women. So even if you do intermittent fasting (and by the way, it’s not intermittent fasting if you just have no appetite – that’s something you should figure out, especially if you start with coffee or other caffeine to have energy). Food Flip… is either open or there’s a notifications list and it will make getting the right amount of protein easy, and delicious. It’s my answer to strength training clients … “but what and when do I eat?” Tempted? If you’re tempted to feel good for the holidays, here are a few testimonials from prior participants this year. So, I loved the Food Flip… lightened me up …[weeks of lighter food and better combinations] Prevent cravings and gets me feeling satiated… hot flashes have way reduced. My clothes are fitting me better which is a relief. -Traci I lost 6 pounds and my fat mass was down about 3%. The new Food Flip was incredibly easy to follow from the detailed instructions, meal plans, recipes, and even shopping lists. The new recipes were so good most in my family would eat them (no leftovers for me!) and so varied. I did not miss any of the items I was not eating.  -Cammy  During a 4-week Kickstart with Food Flip: “I’ve … learned so much about food & diet. That’s why I signed up and this program delivered 100%! I’ve lost 4 lbs and my Body fat has reduced. Also down 5 inches, which makes me happy. Energy levels have been through the roof…” - Feb 2020 participant   This is the last one we’ll do until 2021 so if you can’t wait another 4 months, now is the time. Last day is Wed Oct 28. If you’re here late, you can add your name to the notifications list. And… if you need a kickstart in movement, be sure you try the 5 Day Flip. It’s 5 15-minute-or-less workouts delivered one a day to show you how easy it is to boost energy and fit exercise in on even your busiest days. Don’t do one of those, wait til after the holidays so you can gain 10 lbs first moves. Jump in.. no jumps… right now. What are you waiting for? Start flipping 50 today! Resources mentioned in this podcast: Food Flip https://www.flippingfifty.com/food-flip 5 Day Flip https://www.flippingfifty.com/5dayflip Other podcasts you may like: Protein with Dr Gabrielle Lyon Protein with Dr Douglass Paddon-Jones Protein Questions Answered for Women Over 50 Did you know? You can save 10% on protein every order with Subscribe & Save, and then 15% starting with your 4thmonth! Start now. No minimum order. Stop any time you’re tired of lean muscle and energy!

Your protein intake could be the reason you're not making the kind of progress you want. If you've tuned into any of the Flipping 50 protein month content then you do have an idea about your protein needs. In case you missed it though, I've saved some of the best content for last.  My guest is a podcast favorite when it comes to talking about your protein.  My Guest: Dr. Gabrielle Lyon is a Washington University fellowship-trained physician in Nutritional Science and Geriatrics and is board certified in Family Medicine and Osteopathic Manipulation. She completed her undergraduate degree in Human Nutrition, Vitamin, and Mineral Metabolism at the University of Illinois. Dr. Lyon works closely with the Special Operations Military and has a private practice in NYC. In addition, her practice services the leaders, innovators, mavericks, executives in their prospective field. Dr. Lyon brings unparalleled results to her patients with personalized advanced nutritional interventions, metabolic and genetic testing, and behavioral action implementation. She leverages evidence-based medicine with emerging cutting-edge science to restore metabolism, balance hormones, and optimizes body composition with the goal of a lifetime of vitality. Questions we answer in this podcast: There’s some controversy about eating animal protein and cancer - what do you say to the Flipping 50 listener who asked that? Let’s review for listeners the difference between essential amino acids and Branch chain amino acids… What about taking BCAA supplements? Women in the audience may be trying to get their protein in, and not be satisfying their goal. May be eating more plant than animal protein and not combining carefully calculated… and if either are true and a woman is struggling to gain lean muscle mass or to improve body composition… does your answer change for either one of those situations ? What are your thoughts on intermittent fasting, protein consumption while doing IF, and for those women in midlife who are reducing intake to two meals a day basically -  brunch and early dinner ? You’re at a favorite restaurant. You’re walking your talk. What does Dr Gabrielle Lyon order for dinner and why? Connect with Dr Lyon: instagram.com/drgabriellelyon twitter.com/drgabriellelyon facebook.com/doctorgabriellelyon https://www.youtube.com/c/DrGabrielleLyon www.drgabriellelyon.com Questions about your protein needs? Leave them at flippingfifty Show notes: flippingfifty-dot-com/yourprotein    

Stop the menopause madness! Stop the over exercise to exhaustion, the injury-causing, metabolism-killing cardio … and the increased frequency you’re doing that further throws your hormones under the bus. It’s so very clear at menopause that you’re not a calories in calories out equation. That in fact that blindly doing “more” … more often, more exercise, more distance, more minutes, more caffeine … is making you worse. The Proof Because at the same time you’re doing less… less sleep, less high-quality protein, less alkaline-rich vegetable intake, and less water. And the message you get, even from a coach sometimes will not make a difference until you get a scare. You’ve got to be so exhausted you go to a doctor. It’s been your conditioning for years. Turn over the power that you had all along to a physician. Or to Dr Google. Well, the doctor is in the house. The real doctor, to help you stop the menopause, and post menopause madness. What’s the #1 question on your mind? Can you age optimally without hormone replacement? I ask it in today’s episode. This Special Episode: In this episode my guest Dr Kyrin Dunston and I do a "speed dating" kind of rapid fire Q and A about her passion and practice working with women in midlife, a new summit she’s hosting and I try to get her to spill the beans on a few of the (34 doctors included) 50+ guests on the summit. My guest and summit host: Leading by example OBGYN Dr. Kyrin Dunston lost a life-changing 100 lbs. and healed herself from chronic disease by addressing the root causes of her overweight and dysfunction.  This personal transformation, in turn, caused a professional one and she left OBGYN practice in 2011 to pursue helping women heal with this revolutionary type of natural medicine after becoming fellowship trained in Anti-Aging, Metabolic and Functional Medicine. She is the host of the Stop the Menopause Madness! Summit where top experts share their top strategies for attendees to lose weight, regain energy, balance mood, feel sexy, look great and master midlife and the author of Cracking the Bikini Code: 6 Secrets to Permanent Weight Loss Success, which details her all-natural program for successful weight loss. QUESTIONS we answer in this episode: What is Menopause Madness and why this summit? What's the difference between how mainstream medicine treats menopause and a functional approach? Is optimum health possible at menopause without hormones replacement? Why is weight gain so common in menopause and what to do about it? Why is menopausal health so important to future health?   STOP what you’re doing! REGISTER for the STOP the MENOPAUSE MADNESS summit! You may also like this previous 2020 episode with Dr Kyrin: 7 Hormones That Must Be Balanced for Weight Loss & Energy 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!

Sit-ups and crunches are not a girl’s (or guy’s best friend). So, what does work? And why are sit-ups and crunches so bad but still so prevalent in fitness classes? Well, first, keep in mind a vast majority of fitness instructors have minimal training before they’re able to lead a group in fitness. In fact, all it takes is for someone to have the desire to lead and anyone willing to follow and you have a new fitness instructor. With no guarantee they truly know science, know modifications, and safety precautions for exercise and for individuals. Back pain? 80 percent of US adults experiences back pain. Eighty percent of those individuals have recurring pain throughout the year. Are you one of them? What can you do to prevent back pain? Dr. Sinett inventor of Backbridge and author of 3 Weeks To A Better Back, The Back Pain Relief Diet, The Ultimate Backbridge Stretch Book, and his newest 2020 release Sit-Ups Are Stupid & Crunches Are Crap. He has dedicated his career and life as a pain expert, finding and treating the root causes of back pain, not just treating the symptoms. Dr. Sinett gets patients back into balance by treating individuals on three different levels: structural, digestive and emotional. Through his unique, three-tiered approach and his revolutionary Backbridge, Dr. Sinett is helping back pain sufferers address the underlying source of their pain and live healthier, happier lives. Questions we answer in this episode: Let's talk statistics, 80% of adults in the US experience back pain. 80% of those individuals experience back pain that recurs. What causes the majority of back pain that you deal with? How do you assess and discover the root cause of the problem? Back pain is often not a back issue but something else – exactly what we’re talking about when we mean root cause. Tight hips or upper back often cause the low back pain. What are some other causes of lower back pain? Common is Not Normal We know its common, but it’s not normal to have back pain as you age. In our contemporary lives right now, what contributes to back problems? Many listeners will ask why they still have back issues while they’re exercising regularly and eating healthy? Share with listeners what it means to decompress your spine? Listeners will be wondering if they can do this at home? What exercise do you recommend to improve posture? Connect with Dr Sinett: www.drsinett.com www.backbridge.com  Social: https://www.instagram.com/drsinett/  https://twitter.com/DrSinett https://www.facebook.com/DrSinett/?ref=bookmarks 5 Day Flip includes a day of safe, sane, core exercise Still doing sit-ups? What now? Want all core for a no-crunches/no-sit-ups challenge? Grab my cheat sheet with over 2 dozen core exercise options (and video tutorials for you): Click here.

We’re diving into your protein needs on today’s episode. My guest is a well-known researcher from the UTMB.  My Guest: Dr. Paddon-Jones is the Sheridan Lorenz Distinguished Professor in Aging and Health in the Department of Nutrition and Metabolism at the University of Texas Medical Branch. He is a Fellow of the American College of Sports Medicine and senior fellow of the Sealy Center on Aging. Research in the Paddon-Jones Lab is supported by NIH, NASA and industry grants and focuses on the regulation of muscle mass and function in healthy and clinical populations. Recent studies have included: dietary protein distribution, the effects of physical inactivity in middle-aged and older adults and leucine metabolism. Questions we answered in this episode:  How did you originally become interested in muscle protein synthesis and protein intake?  Based on your research what is the recommendation per meal?  Muscle protein synthesis declines with age, resistance training and increased protein intake are both ways to compensate/improve that, what are your recommendations for workout and post meal timing?  What is ideal daily dietary protein distribution? At one point the recommendation was consume a ratio of 1:3 or 4 Carb: protein snack within about 30 minutes of a workout, what are your thoughts on that? (A lot of our listeners will remember "chocolate milk" commercials).  Women in midlife often don't tolerate dairy - a large percent of the women I work with in fact - so although whey protein is often tested and is well-absorbed, what are your thoughts on alternate types of proteins if a woman is consuming a shake?  What are your thoughts on collagen protein?  What is the importance of Leucine, specifically? And the recommended amount to look for in a 30-gram protein serving?  What are your thoughts on BCAA supplements for women in midlife, who are attempting but falling short on protein intake, or on specifically protein with adequate leucine (vegans and vegetarians)? Would this satisfy protein needs? Discuss the benefit of exercise on muscle protein synthesis, and the difference between protein need for a sedentary/bed ridden 60-year old vs. an active (strength, intervals) 60-year old?  With your research and a growing pool of others questioning/challenging the adequacy of RDAs for protein needs- as well as them not being user-friendly - why do RDAs still linger? What has to happen for the changes in recommendations to occur?  Flippingfifty-dot-com/protein-needs

Fitness statistics right now are a little grim for gyms. How does your activity stack up compared to others though? This episode I had the pleasure of interviewing Paul Ronto from runrepeat.com. My guest: Paul loves adventure. Over the past 20 years, he has climbed, hiked, and ran all over the world. He’s summited peaks throughout the Americas, trekked through Africa, and tested his endurance in 24-hour trail races. He has worked in the outdoor industry for over a decade and continues to focus on athletic pursuits. If you haven’t already done so, please check out runrepeat.com. They share great posts. Our Conversation: Share a little about the survey methods, who you surveyed, how you did so for listeners. Demographics of those surveyed? What did you notice about age groups, and genders? What qualified as “exercise”? Other questions we answer in this episode: Do we know if this is active being more active, occasional exercisers becoming more intentional, or inactive becoming active or any breakdown of that? With an increase in exercise 88%, the big question is, especially for my listeners -at risk for losing muscle and bone in a big way during menopause - "are they exercising right"? Muscle loss and bone loss are accelerated for women in midlife not exercising with optimal exercise prescription. What are your thoughts on that?  "Walking" for instance and yoga or Pilates.. while wonderful exercise will not sustain muscle or bone for women with accelerated losses due to hormonal changes. Who knew there'd be a dumbbell shortage?! What do you think about the solution to that supply- demand problem?  Fitness Statistics Right Now A couple weeks ago now Business Insider published an article on 5 major fitness chains and athletic stores declaring bankruptcy. What are your thoughts for privately owned fitness businesses?  Is there a difference in the "umbrella" fitness business (serving all ages, full service childcare, pool, gym, group fitness, training) vs. boutique niche studios (Pilates, yoga, small 1:1 training) and projected success rate?  Major at home equipment and programming retailers like Peleton have gained great success during this time. What are your thoughts about the future of fitness? Beyond that point when a vaccine is discovered that's then proven, tested, and return of confidence by consumers what do you think about fitness centers as we've known them to this point?  Will what is now known as online, hybrid, or brick-and-mortar business be forever changed?  Connect: Runrepeat.com Resources:  5 Day Flip

Trouble finding your best weight?  What if it’s not the cookies, the calories, or the exercise you’re not doing. What if it’s something under all of it that keeps you from having relationships that support you so you can take next steps? My guest is here to share with you why a skill you may never have considered could be getting in your way and how to trust again. My Guest: Dr. Debi Silber is the founder of the Post Betrayal Transformation Institute and is a holistic psychologist, a health, mindset and personal development expert, the author of the #1 bestselling book: The Unshakable Woman: 4 Steps to Rebuilding Your Body, Mind and Life After a Life Crisis and her newest book: Trust Again. Her recent PhD study on how we experience betrayal made 3 groundbreaking discoveries that changes how long it takes to heal. In addition to being on FOX, CBS, The Dr. Oz Show, TEDx (twice) and more, she’s an award winning speaker, coach and author dedicated to helping people move past their betrayals as well as any other blocks preventing them from the health, work, finances, relationships, confidence and happiness they want most. What that introduction didn’t tell you is that she’s established her credentials with a houseful of kids and dogs… and here is my friend and our expert Dr Debi Silber. Questions we answer in this episode: What are the questions we can ask ourselves to see if we’re numbing/avoiding/distracting ourselves?  Tell us about betrayal-why does it hurt, what does it impact, what does it create?  What are some physical symptoms of betrayal, some emotional and mental symptoms?  What are the 5 stages from betrayal to breakthrough that were discovered in your study?  What’s post betrayal syndrome and how do we know if we have it?  What’s Post Betrayal Transformation and how is it different from posttraumatic growth?  How do we know if we haven’t healed from a betrayal?  What do we need to do to move forward and heal from a betrayal experience? How can you learn to trust again? Connect: https://thepbtinstitute.com/quiz/ Social media: https://www.facebook.com/InspireEmpowerTransform https://twitter.com/DebiSilber https://www.instagram.com/debisilber/ https://www.linkedin.com/in/debisilber/ The BOOK: https://thepbtinstitute.com/trustagain/

Has life coaching crossed your mind? What’s next? I’m not where I want to be, but I don’t know where that is. Deborah Voll is a certified professional life coach for women in midlife who are seeking their life purpose and passion! From her own experience, Deborah believes that once women calm the chaos in their lives, they’ll have more time and energy to focus on what really matters! As the creator and producer of the weekly Calm the Chaos podcast, she discusses life-changing topics with experts who share tips for living a life of happiness and passion. Life Coaching  Through her eight-week one-on-one coaching program, Deborah safely creates a space for women to come alive with the clarity of how to achieve the meaningful moments they want for their best years ahead. She feels just as fulfilled as her clients do when they crush their goals with the help of her results-oriented workbook “Find Your Purpose and Passion.” Deborah loves living in Redmond, Washington, where she raised her two adult children and found her own midlife purpose when she certified as a professional life coach, proving it’s never too late to find your new passion in life! Learn more about Deborah at www.deborahvoll.com where you can take a quiz and discover how ready you are to start your next chapter! Questions we answer in this episode: Tell me how you ended up as a coach for midlife women? What is the biggest question a woman in midlife has when she starts working with you? What prompted you to start your podcast Calm the Chaos? What do you find women in midlife struggling with right now? and how do you help? Can you share some examples of client success stories? What are some things to consider when considering a life coaching? Have you experienced life coaching? Share your experience in comments below the show. Connect with Deborah: Website here Calm the Chaos Podcast here Instagram here  Pinterest here flippingfifty dot com/life coaching