The Flipping 50 Show

A calorie deficit is the only way to lose weight.  Well, actually no. Hormones not calories determine whether your body stores or burns fat. It’s what the calories … you eat… and you burn (exercise) … do to your hormones. Visionaries Do Not Apologize. Create more lean muscle tissue. Eat more quality food. Research tells us you can eat up to about 300kcals more a day when you eat high quality food than when you eat crap. 1980 called and wants this simple math equation back. It is not calories in and calories out. A piece of chocolate cake vs a piece of salmon and a sweet potato will not have the same effect on your body. Yet, they’re similar in calories. What does the food do to your blood sugar, insulin level, and liver? A calorie deficit is not the answer if the strategy ignores your hormones. Cortisol and insulin will increase and team up to store fat and create additional fat, located usually to your belly. If you are stressed by creating a caloric deficit your muscle will break down due to cortisol. You will also begin to conserve energy in response to less coming in. You won’t be as active. You’ll be less likely to increase lean muscle without adequate nutrients, calories, and protein to provide repair. Truth about Calorie Deficit More women are eating too little  - or too little of the right thing – than too much. Have you seen the way a healthy woman eats? One who has an abundance of energy and is always up for an adventure? She likely eats more than someone who wants to lose weight following the typical diet. When you eat more whole foods you can absolutely eat more volume. About 300 more kcals per day. A Calorie Deficit Once Means a Lifetime of Counting Guess what… you don’t get to go back to eating more later if you lose weight by eating less. Because if you lose weight this way, you will end up slowing your metabolism – the speed at which you burn calories. If you want to create a deficit by reducing your calories by a couple hundred and increasing your exercise by a couple hundred… say you don’t eat seconds of salmon but eat second of green beans, and you go for a 30-minute walk before dinner. Done. Will that help you lose weight? It could. You’re not doing anything crazy. You’re not reducing calories dramatically and probably paying more attention to how you feel in terms of fullness. You’re just moving more not going crazy trying to Stairmaster or bootcamp for an hour a day. But if you’re an “I need results yesterday’s yesterday…” kind of 2020 and beyond gal… and you fast ‘til noon drinking coffee, then eat one small meal and a bigger meal for dinner, then you do go for an hour run daily to burn those calories off…fasted… all of that caloric deficit could indeed backfire on you, because you’re turning on stress hormones. Whenever you exercise and whenever you diet… your body is stressed. It can work for or against you. You’re not a simple math equation. You’ve been able to add and subtract since second grade. Let’s not simplify the chemistry and endocrine system down to that. In fact, that probably worked for you as a young woman. And along the way you were also losing muscle. Which has now come back to bite you in the butt. You’re either skinny fat, or you’re overweight with high fat, or you’re tired and may look good in jeans without any energy to live your life. And with a constant focus and innate ability to tell everyone ordering at a menu exactly how many calories in the food she’s ordering. Counting All the Time? This my dear? Not an endearing trait. Obsessing about calories leaves you right here though. Then thinking you’re either going to be “good” or “bad” and never changing your relationship with food. So… it depends is always the unsatisfying answer. There is no blanket “create a calorie deficit to lose weight” that works. Evidence of a Calorie Deficit Working Long Term? In 34 years of working with groups, private clients, and training trainers, rarely has a calorie deficit based diet ever worked for anyone as a permanent weight loss tool. One of two things happen: Weight regain because the deficit is not sustain able and for weight loss to be sustained.. the amount of calories a body can take after it occurs is LESS than got to weight loss initially They blow it. They can’t keep up the exercise with reduced food intake long term and love life. They’re preoccupied, constantly scared, slaves to the scale, and hating life. There are few conversations not about food or meals … every social event is a panic. Calories DO Matter What does work is balancing hormones with the right exercise at the right time together with the signs & symptoms of a woman’s hormone status PLUS a caloric deficit created by first making the most of high-quality foods. Beginning with calorie counting, ignoring the effect of the calories you’re eating on your hormones can in fact cause weight gain, fat storage, and slow metabolism making regain of weight almost guaranteed. The Rigid Rules Lose A woman who is “barely eating and exercising all the time” – which I often hear from women who first find me and who’ve been encouraged to do so even by trainers and fitness instructors – will be the most likely to struggle with weight and or fatigue. Look, bears can get fat on blueberries. So can you. I’ve worked with vegans or vegetarians who felt they were being so very healthy eating beans, legumes, and snacking on blueberries or mango… who were carb sensitive and couldn’t lose weight like that. They desperately needed more protein and only a moderate amount of healthy fat. Plant Protein Nearly every plant-based protein source has a high amount of carbohydrates, except for protein shakes. Those if you don’t select carefully can have hidden sugars and chemicals in them. Beans, legumes, quinoa, and brown rice are high in carbohydrates. Soy may or may not work for you based on historic classifications as an estrogenic, obesogenic, and goitrogenic. You need to test it for yourself. There is mixed science on benefits and risk of soy. Non-GMO, and fermented may be the best to test first. If a Calorie-deficit is Not the Answer What Is? Pay attention to quality first. Lighten the load on your liver second. I focus on what you CAN put in and how to do it. I focus on the effect of the food (or lack of it – which also can spike blood sugar and fat storage). Then we begin to look at the amount of food overall. But here’s what happens 90% of the time, when I work with someone on their needs per meal the overall calories may go up or down slightly but satisfaction, micronutrient density, and pleasure with food go up. When deprivation comes out of the picture and you’re able to eat so much more volume than you ever did before? Energy. Weight loss. Improved sleep. Improved digestion. Change Things Boost your metabolism with strength training instead of focus on endurance exercise. Even HIIT workouts if over done when you have too little fuel will backfire. I’m going to put the link to join me at the one-two punch of STRONGER, and the Food Flip. We start a few times a year and this is the last one in 2020. The next launch may not be until March of 2021. Last Call Doors close Wednesday and we start October 1. It’s the first and only workout program designed for women in menopause based on research for women in menopause. Muscle is metabolically active tissue. The more of it you have, meaning avoiding losses associated with age and gaining some, the more you can freely control your blood sugar and eat and enjoy food and an active life. Show notes: Flippingfifty dot com/calorie-deficit    

I have osteopenia and osteoarthritis. I have had 2 total knee replacements and am almost 72. I also have a plate on my left fibula from a break many years ago (NOT due to bone loss, but the way I fell). What activity is best for strength training for my lower body? I have been a couch potato but have recently gotten back into yoga for just a couple weeks, and already quit hurting! But I am having trouble with my left foot, preventing me from walking like I would like. I am buying a new pair of tennis shoes as my old ones no longer give proper support and they are supposed to arrive today (YAY!). I do not want to go to the gym at this point even though I already had a mild case of Covid. -Sharon What To Do Having both osteopenia and osteoarthritis, two and opposite ends of the continuum for strength training prescription you want to create a program that provides rewards and minimizes risk of pain and or inflammation in your joints. How to Balance Dual Needs The two conditions present you with a need for lighter weight and moderate to higher repetition range for your osteoarthritis and need for heavier weights for your osteopenia. In other words, you’ve got competing needs. While heavy weight is best for bone, your arthritis is your limiter and the determinant of best program for you. It is that which will determine your ability to be more active or that keeps you from being more active. So, you’ll want to optimize your lifestyle habits and nutrition as much as possible given your weight training plan will have less positive impact on bone. (more about that later) Your goals: Bone density Muscle strength and endurance Balance specific Reaction skills Nutrition: Sources of calcium Almond milk 420 Coconut yogurt 320 Canned salmon Sesame seeds Broccoli Protein- 30 grams at each of 3 meals Reduce inflammation Omega 3 Curcumin Eliminate dairy, sugar, wheat and gluten pH support increase consumption of veggies because an acidic environment encourages bone loss Another episode you may like: flippingfifty dot com/osteopenia and arthritis

Please help!!!! I am so frustrated! I am 59 years old, several years post-menopausal. I had been sedentary for several years and ended up gaining weight. I had always been average weight...not real thin, and a little prone to putting on pounds if I didn't "watch it." Never Cheat and Still Can't Lose Weight When I was younger, though, I could lose weight relatively easily through dieting. Not anymore!! Several months back I started to try to lose weight through my old diet efforts. Nothing happened. I got frustrated and stopped dieting and ended up gaining 3 additional pounds. So, I tried to diet again. Same thing happened and I ended up 7 pounds heavier than when I first began. I got so depressed...that's when I realized diet alone wouldn't do it anymore and I started exercising. I signed up for Debra's 5-day flip, and I bought her book, you still got it girl. I've been exercising 5 days a week and trying to eat very healthy ever since. I do weights 2 to 3 times a week and HIIT exercise 3 days a week. I eat about 1200 calories a day. I am 5 feet tall. At first, I lost some weight. I lost the 7 extra pounds I had gained after I started dieting, (back to only where I was when I started) and then about 3 more pounds. What Can I Do? Now I am stuck. I haven't lost an ounce in over 3 weeks and I'm exercising and eating healthy every day. I NEVER CHEAT! But I am so miserable because nothing is happening and I am trying so hard! I would like to lose about another 15 pounds. What am I doing wrong??? Am I eating too much?? (I'm practically starving at 1200 calories). Am I not eating enough? Am I exercising wrong? I'm so incredibly frustrated! Any guidance would be so appreciated! -Bonnie Increase (and stop counting) calories - Your messaging your body to slow down. You need to have metabolic flexibility… and as you shut down the calories and increase the exercise your body has a foot on the accelerator and one on the brake Introduce Intermittent Fasting – an hour later in the morning, an hour earlier in evening Consider Sleet and Stress Look at sleep, stress (your raising yours -said with love) Take a week and relax… catch up on sleep. Walk, do yoga, but nothing you think is calorie burning Look at your hunger levels, energy levels, and pay more attention to your protein per meal, your carb intake, your energy all day, and fiber intake. A plateau is not a bad thing… you’re not gaining. Consider that a plus and realize that your body won’t lose more without the ability to burn more. Your body pausing for a moment is okay. Weight loss never goes linearly. Weights 2x a week. Interval 1-3. Fill in with movement daily. Check your protein intake at each of 3 meals daily, especially around exercise. Resources: 5 Day Flip You Still Got It, Girl! STRONGER program Flippingfifty dot com/nevercheat

 My question is "why am I still having muscle loss while doing it all right?" I have one of those smart scales and yes I am losing weight, my STRONGER program is tightening and toning for sure. Every day the skeletal muscle declines a little. I follow Dr. Anna Cabeca's keto green 16 program, strength train twice a week, HiiT 20 minutes twice a week, all other days are gardening and gratitude walking. Gotta be something I am missing. -Deborah How long does it take to gain a pound of muscle? - Dawn I answer these two questions from listeners in this episode. If you’re experiencing muscle lose too these suggestions may help. First, don’t weigh daily. You fluctuate based on water weight, sodium content of what you’ve eaten, your hydration level. You’ll drive yourself crazy. Weigh one time a week same time of day and same status… same clothes, same before food and exercise. Next, check your protein intake and after the ketogreen16, resume your 30 grams at 3 meals a day while keeping your veggie intake high. If you stay on the sub-protein intake for longer you’ll not have enough. And you do still need to boost your alkalinity with veggies! Other Things to Check You may want to look at your weight training and be sure you’re reaching muscular fatigue. Though it sounds like you are, I mention for others exercising and not seeing results. Make sure you’re bookending those workouts with high protein once you’re through the 16 days. Your muscle protein synthesis is boosted post workout when you’re doing resistance training and to a lesser extent HIIT. Be sure your sleep is on point. Without sleep quality and quantity according to your need- cortisol, growth hormone, and testosterone are not optimized for you to experience muscle benefit. And you could have more breakdown than increase. Gaining Muscle And for Dawn who asks how long it takes to gain a pound of muscle, it’s almost impossible to predict that. And yes, after 50 it’s much easier to lose than to maintain and to gain. You must be using adequate stimulus, not more exercise but the right exercise, the right rest, and adequate protein and overall micronutrient density to build muscle. You’ve got to sleep and prioritize it. So all things said… not as long as you think, but you have to make a consorted effort once you understand exactly what the right steps are and do them. Link to resources mentioned in this episode: Dr Anna Cabeca’s KetoGreen16 STRONGER program (open for enrollment a few times a year)

What questions do you have about nutrition and supplements for osteoporosis? In recent Flipping 50 content I’ve been visiting the importance of muscle and bone health for women over 50. Especially as we’re at home altering schedules – some for the better (88% more exercise) and some for worse (a shortage of dumbbells for home use and gym closures and only 30% returning to gyms currently) how we exercise matters. During menopause your loss of bone accelerates at an alarming 3-5% from a steady 1-3% unless there has been adequate weight training stimulus occurring since age 30. Women in menopause and beyond can’t wait to lift weight. If you need a program that takes care of your at home strength build for women in menopause : STRONGER (https://www.flippingfifty.com/getstronger) is open until October 1. What I’ve lightly touched on is nutrition. This post in in response to many consequent questions from blog readers, podcast listeners, and YouTube channel viewers (links in the show notes) who’s number one question is, does calcium help? Disclaimer First, I am not a RD nor a nutritionist. I am a Medical Exercise Specialist, and a Certified Strength & Conditioning Coach and Health Coach and prior University instructor. Teaching the basics of nutrition (to students, clients, and trainers) has been a paramount part of my job for 34 years. I have a scope of practice and within this post I observe it. I’m presenting facts for you to make educated decisions. I will from time to time share what I do. As a woman in midlife using research for my own dual goals of health now and longevity. This post visits recent studies on the topic of bone health, nutrition, and exercise. When combined nutrition, exercise, and supporting lifestyle habits are your best strong bone plan. Nutrition and Supplements for Osteoporosis Studies showed that higher protein intakes result in a significant decrease in hip fractures. One systematic review supports that a protein intake above the current RDA may reduce hip fracture risk and may play a beneficial role in BMD maintenance and loss in older adults. In an expert consensus paper from 2018, assessing the risks and benefits of dietary protein for bone health, concluded that a protein intake above the RDA is beneficial for older adults. A long-term protein intake of 2 g/kg body weight/day is reported safe for healthy adults. e.g. 130 59 kg 118 grams of protein per day There is an association between a dietary protein intake above the current RDA of 0.8 g/kg body weight/day and a reduced hip fracture risk in older adults.(1) How to Consume Protein What’s important here is how to consume that protein. This is not an end-of-the-day total as many apps would suggest. Spreading that protein evenly distributed over the day is best for protein synthesis, or absorption. About 30 grams of protein, slightly more even at breakfast, at each meal is best. In an unintuitive move if you’re sitting at dinner with your children and grandchildren, you would have the larger portion of salmon or chicken off the grill. Your muscle protein synthesis is reduced due to age so to achieve comparable muscle benefit, you’ll require more protein. Old Nutrition and Supplements for Osteoporosis Ways While once thought higher protein ingestion caused calcium leaching, that thinking is no longer present in research. Much more severe problems are found with diets lacking in protein than those with high levels of protein. That said, activity level and appropriate strength training, and weight bearing exercise as well as overall health of the diet and regular checks for overall adequate micronutrient sufficiency are important. Protein intake, and resistance training are more beneficial when combined than either are in isolation. Calcium and Vitamin D Recent studies have questioned the usefulness of calcium and vitamin D supplements in decreasing the risk of fractures. The adequate intake of protein, vegetables and other nutrients is also of interest, and recommendations have been established by expert consensus and clinical practice guidelines.  European guidance for the diagnosis and management of osteoporosis in postmenopausal women recommends a daily intake of at least 1000 mg/day of calcium, 800 IU/day of vitamin D to maintain serum 25-hydroxyvitamin D levels >50 nmol/L and 1 g/kg body weight of protein for all women aged over 50 years for the prevention of the age-related deterioration of musculoskeletal health. Know Your Micronutrient Levels I’ll link to my lab testing where it’s wise to test rather than follow daily recommendations. If you’re deficient, the daily recommendation won’t be enough to bring you to a sufficient state. I prefer to test rather than guess. If you struggle with compliance, especially if you’re not at ideal weight, energy, as well as concerned about bone density or currently your immune system, find out your numbers, go over them to discuss optimal levels and it is much easier to be compliant. In the US, data from the NHANES III population-based survey, including a cohort of nearly 10,000 women and men, showed no correlation between calcium intake and BMD at the hip site, and the correlation was more applicable for subjects with higher levels of 25(OH)D. Calcium and D Only women with higher 25(OH)D levels seemed to benefit from a higher calcium intake. Other studies were not able to associate a higher milk intake or total dairy product consumption with the risk of hip fracture in women or men. The Study of Women’s Health Across the Nation (SWAN) recently tried to demonstrate the benefits of dairy intake for bones, but its results were not positive for long-term bone health. Specific Supplements Dietary potassium may reduce the acid load and, thus, calcium depletion from bones. Apart from its role in the maintenance of an alkaline state in the body, potassium can also increase the accumulation of calcium in the kidneys.  Magnesium 50-60% of it is in bone Improves solubility of calcium Improves osteoblast (bone reformation) Activates vitamin D Protein Overall fewer fractures higher bone mass Vitamin C Positive associations with BMD at hip and lumbar spine Folate and vitamin B-12 might also influence bone by reducing homocysteine concentrations; homocysteine is linked to lower BMD and a higher risk of fracture. Vitamin K showed no conclusive evidence of support for bone density. Various Diets and Osteoporosis Meditarranean diet – has a positive effect on bone density SAD or Western (processed meats, grains, and sugar)– has a negative effect on bone density Asian, Korean, and Japanese varied- if high in meat, alcohol and sugar there is low BMD, higher kimchee and seaweed was associated with low bone density, if high in vegetables and soy or fermented soy, reduced risk of fracture (3) Vegetarians and Vegans - limited available evidence suggests that, on balance, vegetarians—especially vegans—may be at higher risk of low BMD and fractures with 4% and 6% lower BMD at the femur neck, respectively In more studies on vegans, incidence of low bone mineral density compared to fish eaters and meat eaters was high only if calcium intake was low. (2) What does appear to be true is that vegans and vegetarians’ high alkaline diet is an advantage for optimal bone while low protein is a disadvantage. For carnivores, a higher alkaline diet will improve pH to benefit bone density. Full Circle: Nutrition and Supplements for Osteoporosis “The countries with the highest milk and dairy consumption are also those with the highest osteoporosis rates. The connection between calcium consumption and bone health is actually very weak. The connection between bone health and dairy consumption is almost non-existent.” -Amy Lanou, Ph.D, nutrition director for the Physicians Committee for Responsible Medicine in Washington, D.C. Not only that but increased milk consumption is linked to increased mortality rate. Strong words, right? Many of these studies were longitudinal, conducted over long periods of time, 12 years for instance. It’s those I pay attention to. Dairy at Fault? Is it responsible for osteoporosis? The very thing we’ve been brought up to believe is the thing to prevent it? The acidic effects of milk (or dairy) may cause a biological correction for your kidneys. Calcium from bones is excreted when your natural blood pH level becomes acidic in effort to neutralize the rise in acidity. (5) Do you have questions on nutrition and supplements for osteoporosis? Alternative milks – 420 mg of calcium Coconut yogurt – 320 mg of calcium Low oxalate greens – kale and collards Coming up soon: Supplements for Fat Metabolism in Menopause Alterations in lipid metabolism and excessive adipose tissue play a key role in the synthesis of excess fatty acids, adipocytokines, proinflammatory cytokines, and reactive oxygen species, which result in the development of insulin resistance, abdominal adiposity, and dyslipidemia. (4) I’ll review both dietary and exercise recommendations and beneficial combinations. I’ll discuss findings on vitamin D, omega-3 fatty acids, antioxidants, phytochemicals—and their food sources—to aid the management of abnormal lipid metabolism in postmenopausal women. I’ll share the research much of which has been used in development of Fit – U my program for women with 20 or more pounds to lose.   References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6704341/ https://www.nature.com/articles/1602659/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400143/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019719/ http://www.bmj.com/content/349/bmj.g6015 Resources mentioned in this episode: STRONGER – 12 week strength program Fit U – for women with 20 or more pounds to lose Yourlabwork.com/flipping-50 for self-directed testing your micronutrients Show notes: Flippingfifty dot com/supplements-for-osteoporosis

What if I told you, you might be ignoring easy ways to boost metabolism? Improve your skin? Improve your recovery from exercise? My Healthy Addiction It’s true. I’m sharing a little strategy I’ve loved using for over two years now and that was a lifesaver for me after mold exposure. In addition, my brother who has quite a rare autoimmune disease and his wife now have one in their home. I bought it for enjoyment and just overall health benefits. I am grateful for the detox powers. I love all easy ways to boost metabolism - yours and mine! My Guest … Nicole Carlson Nicole has an extensive backroad in the health and wellness industry. Her passion is helping others through education, consulting & training to both heal and preserve health. She specializes in scientific based yet holistic approaches to healing and life balance. She is committed to offering cutting edge wellness services that empower people to reach their health goals and live their best life. We covered everything from basics to in-depth. We talked about how to reduce water weight, boost metabolism and immune system. I use it for toxins and for health and relaxation. It's all the things.  Questions we answer in this episode: What is infrared?  What are the benefits? What specific conditions can benefit?  How is Sunlighten different from other options? How is infrared supportive of healthy aging? What is the difference between an infrared sauna and a traditional sauna? Is all infrared created equal? What benefits come from sauna use? Are there best practices for sauna use? Whether you too want easy ways to boost metabolism, improve conditions you have, or want to age optimally, you’re going to love this! Special Promotion: $200 off a cabin OR $100 off a Solo, AND free shipping! You must use the link or mention Debra Atkinson and Flipping Fifty when you call to get the discount!!! CLICK THE LINK: Flippingfifty.com/sunlighten Ends soon! show notes: flippingfifty- dot- com/saunaspecial

Ready for a better life after 40? It’s never too late. Believe it? Or just hear or say it? Natalie Matushenko, PCC, CPCC is a leadership coach, best-selling co-author, Ivy League University and top business school graduate and adventurer. Over the past twenty years, she has helped thousands of soulful go-getters make a huge impact in the world while creating lives they love. Natalie left a high-flying career in international development to pursue her own version of success. She has lived in five countries and has traveled extensively to over 60 countries. Natalie currently splits her time between Colombia, South America and the United States and spends a few months a year traveling the world with her husband and three daughters. So no doubt this time in our lives has changed yours significantly in regard to travel. Since no one is traveling for the moment, share which of five countries (and which 5?) Is there a favorite? Questions We Answer in this Episode: - What led you to create the Extraordinary Life After 40 summit? - What were some of your biggest nuggets of wisdom from the experts you interviewed for the summit? - Why is uncovering your passions and living your purpose so important after 50? - You always say that it's never too late, tell us more about that. - What holds women back from reaching for an extraordinary life? Join the Summit: https://extraordinarylifeafter40.com

Got a workout plan for your fall success? This year, let’s face it we’ve all been regrouping, pivoting, and course-correcting. Has your workout been a stable presence? My promise in the title may sound big. Yet, if you have a plan you can assess it, adjust it, and keep improving. Without a plan you’re not moving forward with any predictability. Register for the Ultimate Woman’s Guide to Avoiding Muscle Loss Plan the Work(out): Work the Plan You're going to want to save this! This is the exact recipe I use to design my own workouts, my clients, and programs for Flipping 50 students. For a detailed blog (link in bio). Here are all the parts!! You're welcome! Tell me in comments... YES, got a plan, or ALMOST, working on a plan! and tag a friend! Challenge her to plan and help keep each other accountable! 5 COMPONENTS of EVERY WORKOUT: Moving warm up - elevates your core temp Functional warm up - gets your right and left brain connected, supports different planes of movement (so you rotate, extend, flex and move laterally) Main set - your strength or your interval "workout" Core - if it's not built into your main set, 3-5 minutes of targeted core Cool down - this too is a 2-parter; you stretch yes, AND you move for about 5 minutes to begin clearing lactate and you're already making your next workout better. WEEKLY WORKOUT PLAN: 2 (or 3) Strength Training sessions 1-3 Interval Training sessions Most days do some mobility (stretching) A full rest day There are important details about planning these pieces! Wait 72 hours between strength sessions. Do full body workouts (not crazy split routines that make you have to lift so much more often and get fewer results) Think metabolism baby! And... when you first add intervals... 1 time a week for a couple weeks. Short sessions. Add a 2nd later as you feel good. Guess what? Your joints and ligaments don't care that you want to burn fat faster. If you don't treat them well and let them adapt, you're going to be injured not svelte. MONTHLY WORKOUT PLAN: Look at life. Alter that weekly plan as needed. Structure gives you freedom though, right. There's no falling off the bandwagon and getting run over by it. You're just course-correcting as you go. Quarterly and YEAR PLAN: This is where you begin to realize what you do today fits the dream and image you have for yourself next year. What would SHE do? Today matters. You too have an "in season" and "off season." Maybe summer is when you're most active, changing your activity. Let's not forget the season of COVID19. But let's move on. You're now using a new plan fit for this season. Working out at home, mask-free and safe. You need to consider whether you've got more stressors as you plan your work and recovery. MOST IMPORTANT: REST comes first. Put "R" recovery in that calendar!  Resources mentioned in this episode: https://www.flippingfifty.com/getit Another episode you may like: https://www.flippingfifty.com/5-part-exercise-planning-guide/  

Do you have a flat stomach when you wake up in the morning? And it’s gone by noon? Constantly searching for core exercises to reduce the look of your belly? You know I tell you that core exercise won’t fix it if it’s not a weak abdominal muscle problem… do you want the good news?  I have with me the woman who may have some solutions for you. The bloated belly whisperer is in the house. Tamara Freuman is a New York City-based registered dietitian and America's Trusted Digestive Nutrition Expert. She holds a master’s degree in clinical nutrition from New York University, and her clinical practice specializes in managing digestive disorders through diet. Freuman is the author of "The Bloated Belly Whisperer" and a nationally-known health writer whose advice is read by hundreds of thousands of people each month on U.S. News & Health Report’s eat + run blog and its syndicate, Yahoo! Health. Her advice has been featured in leading TV, print, radio/podcast and online media, including TV’s Good Morning America, Live With Kelly & Ryan, Inside Edition; National Public Radio; The Washington Post, Reader’s Digest, Prevention, Women’s Health; CNN.com, SELF.com and Insider. Questions we answer in this episode: What is bloating? Why might a woman over 50 start to experience chronic bloating for the first time? How can you tell the difference between bloating and belly fat? What is the best way to promote overall "gut health"? Should listeners be taking a probiotic? What about sauerkraut, and live cultures in yogurt? Connect: www.thebloatedbellywhisperer.com Social: twitter: @tamaraduker FB: @bloatedbellywhisperer IG: @bloatedbellywhisperer

What if I told you that your belly bloating could be solved overnight? And you don’t have to take a supplement or fast to do it? There’s no torturous exercise program. Well my guest is here to share her wisdom as my personal gut guru. This episode is brought to you by the After 50 Fitness Formula for Women course. It’s anniversary time and you can get the course, access to all 8 modules, 2 bonus modules on bone health and adrenal health, for a $50 savings before rates go up. The course is brand new – I’m recording the updated modules right now and you’ll have access for a full year. My Guest Dr. Marisol Teijeiro, ND, BA - Queen of the Thrones™ is a world leader renowned for empowering people to improve their digestive and gut health by unlocking secrets found in the number one product our body produces, our stools. Her life’s mission is for the billions of people around the world, both healthy and suffering from digestive issues like constipation, bloating, gas, irritable bowel syndrome, Crohn’s disease, ulcerative colitis and more, to understand the inner workings of their bodies. She’s the founder and clinical director of Sanas Health Practice, where she’s helped thousands of patients live happy, healthy lives. She teaches at the Canadian College of Naturopathic Medicine, appears as a guest on TV and podcasts, and speaks around the world. Beat Belly Bloat This Easy? Her passion and first-visit prescription is castor oil and castor oil packs. She shares cutting edge tips and techniques that are scientifically supported, clinically practiced and historically honoured. I feel like I just said… Dr Marisol basically treats almost everything at the foundation of your good health, flatter belly, energy, and body confidence. Questions we cover in this episode: What causes belly bloating? So many women midlife are constipated AND now during midlife mid-corona... even worse! Why during menopause/perimenopause is this so much more prominent? What is the long-term solution for listeners?  Women often wonder ... is it SIBO... or take on an identity of IBS .... what do you have to say to that woman listening who thinks that this is just her normal?  Describe the castor oil properties that make it so different... and why this topical solution to an internal issue helps so much?  Did you need to hear that? I did. Yes, COVID is kicking my booty too. I’m riding the roller coaster up and down and convinced it’s related to stress and inflammation. Whether you want to reduce belly bloating, belly fat, stress, constipation… Let’s kick back, shall we? GET YOUR CASTOR OIL PACK! Take a 30-Day challenge with me!! If you’re not already in the Café or a group program join the Insiders group and share your results! Try my favorite Castor Oil Pack: https://bit.ly/3aaywRR Use COUPON CODE: DEBRA10  (Not case sensitive) CONNECT WITH MARISOL: FB: https://www.facebook.com/queenofthethrones IG: https://www.instagram.com/queenofthethrones/