The Flipping 50 Show

5 Proven Perimenopause & Menopause Fitness Strategies Restore Before More Cortisol has been on overdrive for way to long you’ve probably experienced the increase in weight and belly fat. It’s a sure sign for me. Look, last year for the first time I was training for an event – doing something I love – and it was also a stressful time of having to move to get out of the mold that still was not mitigated in the house I was renting. Then there were two other major stressors happening with changes business, and November was a perfect storm of too much. All of your stressors add up. You don’t get too choose or this one’s good, this one’s bad and think they balance out. When they’re big like this the entire load – called the allostatic load, is something your body deals with all at once. Even chronic daily stressors however add up. If you’re a chronic worrier, you’re always ruminating over little things, that too can be tied to your body holding onto weight. The biggest signs you need to do much less exercise for a period of time are that you’re exhausted in the morning or you get up and feel good but only for a very short time, that’s all the cortisol your body has. Then you’re ready for a nap or you’re reaching for caffeine or sugar all day. You can’t build fitness on that foundation. So eventually you will want to start, small and do short strength or short walks a couple times a day. But first you look at your sleep, nutrition, whether you’re absorbing your nutrition, and turn that around. Then strength will be the first thing you reintroduce. Ditch Endurance This tip builds right on the last. We were raised on the belief it’s steady state exercise for 45 minutes or an hour that leads to fitness. Or it’s walking every day. And that will lead to more cortisol instead of optimizing cortisol. You’re meant to have cortisol and that fight-or-flight kind of sprint for a short time then recovery. That’s the very thing that interval training will do for you. You get to purge adrenalin that might be causing you to be anxious because you’ve been nervous or tense and never had the opportunity to use it. Our stressors today are in a boardroom or on the freeway or when we look at our bank account. Endurance long and slow kills your testosterone. Make Strength Training a Priority There’s no other exercise that will give you the strength, stamina, posture, bone density, confidence, anxiety decreasing, metabolism boosting benefits of strength training. None. So pick up some weights. If you’re intimidated by weights you can try bands or tubing or other tools. I prefer weight training with dumbbells so that I can mimic life activities and exercise in all kinds of planes. They’re convenient at home and cost effective. You’ll find them in every hotel gym these days and you may not always be able to get on a machine at the gym but you can always get some dumbbells. Humans begin losing muscle mass sometime after 25 when they naturally peak. Women have less than men to lose in the first place. By losing muscle unless you also lose fat you will naturally increase fat and therefore your risk for disease. Get Protein For exercise to work at all you’ve got to have the building blocks for lean muscle. Lean muscle boosts metabolism. You then can burn fat easier. Most women skimp on this and don’t get enough protein at each meal. It’s not an end of the day total. You want about 25-30 grams at each meal. And studies say that the older you get the lower your muscle protein synthesis, in other words your ability to use protein you eat to benefit your muscle. So a study several years ago showed a 70 year old man could get results from exercise similar to a 20 year old as long as he had double the amount of post workout protein. The 70 year old has 40 grams compared to the 20 year olds 20 grams. That’s not intuitive. So keep reminding yourself your need for protein increases not decreases with age. It’s not the end of the day but the per meal amount that matters. Eat Breakfast Move it an hour or two later if you’re fasting but don’t skip it. High cortisol levels in women in midlife will cause inflammation and weight gain then make it harder to feel like exercising and even harder to get results from exercise. High protein breakfasts keep you full and satisfied and boost your metabolism by stabilizing your blood sugar all day. I love smoothies because they’re an easy way to get a lot of micronutrients in about 2 minutes of effort. I love to say I’ve had 2 servings of veggies by breakfast. Most of the women who even at first might have a little reluctance for smoothies end up loving the simplicity. It eliminates what’s known as decision fatigue – yep – a real thing. You can do a smoothie in a lot of different ways and get diversity in your diet. I’ll link to 60 of my favorite recipes in the show notes. If these all make sense to you but you’re like wait a minute where do I start? The After 50 Fitness Formula for Women course will give you all the what and whys you need to fill in any blanks. If you also want the strength training exercise that you need get the You Still Got It, Girl! videos to go with it. Resources:  Smoothies!  Like these short podcasts answering your questions? Let me know that and send your questions by responding to the show notes. 

If I told you a doctor was talking about a better menopause today, what is the first thought that comes to mind? What do you suspect we’re going to talk about? I’d be willing to bet it’s not this conversation. If you’ve been spending 15 minutes in the office when you visit your doctor, feel like you’ve got to have questions written down not to miss the chance… then this will feel completely foreign… but welcome. Better Menopause with Personal Training? Before we dive in, this episode is sponsored by the Flipping 50 Fitness Specialist and the 6-week group business coaching course that helps personal trainers and health coaches not just get CECs but work with women in all stages of menopause and get found easier by you – women looking for them. If you’re not already working with a trainer, check with us to learn if there’s a trainer nearby on our directory. And now my guest: Dr. Karyn Shanks is a physician who lives and practices in Iowa City. Her work is inspired by the revolutionary science of Functional Medicine, body-mind principles, and wisdom gleaned from the transformational journeys of thousands of clients over her twenty-eight year career. Karyn believes that health and vitality are essential for the highest expression of our human potential, and the bones of our healing are in what we do for ourselves. Questions we answered in this episode: Why Iowa? How did you happen to land there? Healing from anything… autoimmune disease, emotional injury, chronic injury… is a topic women in the Flipping 50 community are familiar with. As a functional doctor you have something to share about the healing process that’s kind of unique and involves more than a simple…”selfcare” suggestion. Describe your version of “selfcare”? How do certain life stories can become roadblocks to healing: stories about power, worthiness, belonging, change/uncertainty, time? In order to make room for healing or add things to our lives, it sometimes is about the power of subtraction, speak to that in your experience? How we can make space for healing to occur by removing the irritants, toxins, and negative energy in our lives? At 50 or beyond inevitably every listener here has experienced a failure… starting an exercise program, beginning a healthier eating plan, giving up alcohol for a time, or something similar… You’ve got something to say about failure, can you share that? How could a listener reframe “failure” and why is it such an essential for healing? Learn more about Karyn’s practice: https://www.karynshanksmd.com/ and her book https://www.karynshanksmd.com/heal Connect with her on social: https://twitter.com/KarynShanksMD https://www.facebook.com/KarynShanksMD/ https://www.linkedin.com/in/karyn-shanks-md-9ba2a520/  Do you have a question I didn’t ask? One we thought of after is how can you work with Karyn. She is based in Iowa City, depending on where you are in the world or in Iowa, that may be a reach. However, she can practice and treat patients after a single in person visit. You can get all the juicy links mentioned on the show and connect with Karyn at flippingfifty.com/doctor Please leave a rating in iTunes if this was helpful, it really helps get the word out. And share it with a friend.

Becoming a Health Coach or Personal Trainer After 50 Is becoming a health coach or personal trainer something you’ve toyed with? Love health? Tired of what you’ve been doing? Looking for a career with meaning and purpose you love? This episode is full of resources and things to consider. I’ll look at both the pros and cons of starting now or getting back into it if it’s something you did “back in the day.” In fact this episode is sponsored by the Flipping 50 Fitness Specialist certificate program. I train health coaches and personal trainers to use the Flipping 50 formula with individuals and small groups so they can both build a business and life they love and serve women in perimenopause, menopause, and beyond master their metabolism… so they’ll have the energy and vitality they want, need, and deserve. Right now you can get one of two options for 50% off – it’s only the first 50 who take advantage of it. I’ll link to it in the show notes.  Code: Certificate50  The state of the industry I’ll give you a sort of state of the industry in this episode. If you’re thinking of becoming a health coach you’ll want to hear this. To date an overwhelming 60% of Flipping 50 community members have expressed a preference for their personal trainer or health coach to be over 40. In fact, with most respondents it appears the older the better. Education, or training, and experience are important. But age was more important. You clearly want someone who “gets you.” Statements like, “oh, my grandmother does that too...” from your trainer during a session are a real turn off.  Even, “You remind me so much of my mom, she says that too.” You actually want someone who can feel the difference in her knees too, and oh yes, in the gender arena… women win. You want a woman who you can share details with. Who knows it may be easier to discuss a little incontinence with your female trainer, maybe it’s that your libido needle is bouncing on zero. You want a trainer – especially if you don’t choose to do an online virtual fitness studio like the Flipping 50 membership – who has similar life experience. If she too is pulled by kids, and her job, and her aging parents, she understands it’s not just exercise it’s “all the things” that overwhelm you. What Women Want So you get the idea. Women in perimenopause, menopause, and beyond would just rather train or be coached by women in perimenopause, menopause, and beyond. That’s good news and bad. If you’re currently a match for those credentials and been in the fitness industry, we’ve grown up with agencies like IDEA – at once upon a time called the International Dance Exercise Association, and AFAA. Some of us – collectively I say that to listeners – have changed careers and chosen health and wellness second careers – but not enough. The IDEA – now health and fitness association is older but not recruiting new and younger trainers. They have too many choices. They learn a little about a lot. That began in the late 80’s. For those of us teaching and training then, we learned step, and spin, and slide, and interval circuit training, and isometrics, and… funk, and boxing, and the list goes on. Now a student has all of them to consider and either goes deep into one or two, or superficially gets many. Limiting. And still, they only learn the method, they aren’t learning YOU. Not learning your hormones, your state of being, your needed changes. They become an expert in spinning technique but not in the people in their sessions. Why’s that a problem? 46 million women are in menopause as of 2020. Six thousand women a day enter menopause. (ACOG) That’s a lot of women who need and want help. Let’s be serious, 75% of women ask for directions compared to 30% of men. Women make up 78-80% of the personal training clients at large chain and small fitness businesses. To be more specific it’s not just women it’s women 40-70. And of course that’s women in peri-menopause who don’t often even recognize they’re in peri-menopause. They just know they’re gaining weight and belly fat. And a trainer who doesn’t understand and recognize what’s happening will make her worse. If she exercises and eats incorrectly based on old science and caloric deficits, she will increase her stress (cortisol level). And even recent grads are trained based on old science. You are vulnerable We each see 4000- 10,000 marketing messages a day.  The more you’re on social media the more you see. If you search for information on weight loss, belly fat, personal trainer or health coach locators, you’ll see more messages. I want to pause here for a moment, (not to be confused with menopause), and say this: I contribute to the marketing noise. I want to fully disclose that I think it is a qualified service provider’s responsibility to create a message and get it out there. What happens if good ones don’t message you? The messages you get are from marketers. Not fitness professionals. Marketers understand you’re a target. They want your dollars. They care less about making it work for you, helping you, than they do about how much you spend with them. I also want to weigh in on your limiting beliefs about money right now. I’d love to have you listen to a podcast I did with my friend Krisstina Wise on Flipping 50 and to her podcast if it’s a fit for you. I’ll link to both a recent Flipping 50 podcast with her and to her podcast. Women often struggle with money. When you don’t have it you struggle with it most. I say this with all respect because it is conditioning. You didn’t wake up in the morning and think this way. You woke up thousands of mornings to small messages that made you feel this way! Comments like this are telling: “It’s all about money, isn’t it?”- in regard to why certain venue’s couldn’t be used for meeting purposes “She just wants you to sign up for her newsletter.”  - a podcast listener’s (maybe a listener?) comment First, it is all about money. Yes. Without money we can’t do good. It takes money, to do everything. What comments like that are about are more about your relationship with money. Because you some how believe that wanting to make money is bad. Yet we all need it. Have you ever noticed that those who dish profitable companies don’t make or earn money? They usually struggle with money themselves. It’s not your fault! Your background, your environment growing up, your parent’s relationship with money, the “money doesn’t grow on trees” or the “all you care about is money” or having to pay your own way and struggle through it all has acquired you a feeling about money. You’re not stuck there. There are always ways we ignore to spend less and better yet, make more. Money can be created. Mismatched? You may feel incongruent between enjoying finer things and saying, “it’s not about the money” and then ability to charge for your services. Often it’s easier if you work for an employer and don’t have to put a value on your own services when your money thoughts are this. I go down this rabbit hole just a bit because a relationship with money so that you can establish fees for your services is an important part of growth as a coach or trainer. Second, oh yes I do, but only if you’re someone who wants help, isn’t finding it nor satisfied now or accepting aging as it’s been shown to you before. The only way I can help – even if I can see how I can help you – is if you put your hand up and ask. The first time you do that with me is to subscribe to our email to get notices about new research, upcoming programs, live free and paid events. Random bits of information do not help you move consistently forward. Is the women who says, she just wants you to sign up for her newsletter someone I can help? No. But you might be. I saw this first in National Treasurer… If you see a problem and you have the ability to do something about it, you have the responsibility to act. It is my responsibility to tell you that you have options. The way you’ve been taught, I’ve taught, exercise 20 and 30 years ago was wrong. That I never do endurance training if I don’t have balanced hormones. That yes, I do 20-30 minutes a day of cardio or weights or yoga… and that is it. No, I don’t tell you one thing and do another. There are women who want to believe that I don’t do what I tell you to do because it lets them off the hook. Don’t be one of those. If you don’t understand how it works, please ask! Whether you are certified now as a trainer or health coach, you were once, you want to be. Add Flipping 50 Fitness Specialist to your knowledge pool is a wise investment. You’ll understand it more for yourself. You’ll live it, and you’ll understand how to identify, help and support women and the obstacles they face so you can give them the breakthroughs they want, need, and deserve. Becoming a health coach after 50 You are a perfect candidate, listener. If you work with women and seamlessly provide joint-worthy workouts and progression but don’t really speak hormone balance into that programming, your business and your clients’ outcomes and your legacy and influence will be limited. If you’re already working with a trainer or want to locally, reach out to see if there is a Flipping 50 Fitness Specialist in your geographic area. We’ve got a directory for those who’ve passed the test at the end of the advanced training. I’d love your questions and comments. Add them below! You’ll find links discussed in the show notes at https://www.flippingfifty.com/certificate Flippingfifty.com/specialist    (use certificate50) Resources: Krisstina Wise Flipping 50 episode    Krisstina Wise podcast   Medfit Tours 

Exercise and Fasting After 50 | Does It Burn More Fat? Do exercise and fasting even belong in the same sentence? I’ve got the inside scoop for you in this episode. Is exercise fasted a faster way to weight loss or sabotaging you? Is there a better way to fast? This podcast is brought to you by CBD For Life. It’s become a staple in my routine lately. I’m definitely one of those of us who love to exercise. Whether that’s true for you or not, we all get a little creaky now and then. Did you know, we lose fat in our feet and I’ve been feeling it lately. After long hikes here in Scottsdale, or just steep ones, my feet ache. Instead of waiting to see I’ve been using the lavender or lemongrass rub on my feet. In fact, I just realized I did that last night and hadn’t even thought about my feet since – after a 7-miler on the trails. It’s great for reducing inflammation. In answer to so many of your questions, yes, it’s safe, as long as you trust the source, like I trust CBD for Life. And hey, it comes from Boulder and a female run company. What’s not to love? You can try it with the Flipping50 code for a special listener discount. There is a continuum of fasting and some amount of fasting is something we should all be doing to optimize health. 12 hours overnight Between meals Taking it a step further with a shortened window by later breakfast and earlier dinner for many is the first foray into intermittent fasting. Some shorten the eating window to 8 hours, and others to 5 or 4. You can look at other ways of fasting while eating by giving your body a break. Blending foods by consuming smoothies or soups (light in fat and carbs) is also supportive of some of the benefits of fasting without the discomfort some associate with fasting. Your liver gets a break and can do some regeneration when this happens. Ingredients in your smoothies can be optimized to support the liver even further. Weight loss is proven in women who consumed 2 smoothies a day (vs. three) and the consumption of high protein helps maintain lean muscle mass during weight loss. Other options include: Alternate days of consuming 25% of calories 5 normal days: 2 non-consecutive days of 0-25% calories Myths associated with fasting: You’ll be hungry all the time You’ll be exhausted all the time Some of the studies I reviewed suggest: May be supportive of bone health Improves self-esteem Decreases anxiety and depression Improved alertness Improved quality of sleep Reduced symptoms of RA  Exercise fasted or fed? Two articles published in 2014 Journal the International Society of Sports Nutrition and one published in the Journal of Functional Morphology and Kinesiology in October 2017 found no difference in weight loss or fat loss and also no harm. In a recent podcast with women’s health and hormone expert Dr. Felice Gersh, she recommended exercise fasted followed by a high protein breakfast for women in menopause and beyond. However, my search for supporting studies revealed nothing to prove fasting before exercise is better. There are significant studies showing a high protein breakfast serves women better in losing weight keep muscle, and make better choices at concurrent meals. Fasting for Firing Up Fat Burning  A benefit of fasting is glucagon production. Glucagon does for fat burning what insulin does for fat storage. That is, a higher production of glucagon that occurs in a fasted state will help you burn more fat. Though there is research to show a heavier reliance on fat for fuel exercising in a fasted state, what typically happens is a very slow use of that fuel and energy expenditure is significantly lower. So overall, burning more calories during a bout of exercise can result in a lower percent of fat used for fuel but still a higher number of calories from fat. I illustrate this in You Still Got It, Girl! During hard workouts- intense interval or sprint training, for instance, your body uses carbohydrate. So eating something before is smart. Easy to digest pre-exercise snacks that still avoid food sensitivities: sweet potatoes  rice tortillas or (hearty: no cardboard) rice cakes  banana Simple protein shake Before longer endurance exercise like hiking, long slow walks or bike rides, it may be more appropriate and more comfortable for you not to eat. Remember the energy expenditure is lower so you’re not burning fuel fast. But you are able to burn fat for hours, and if you’re doing activity you love, also reducing cortisol while you’re doing it could boost fat burn. In fact, I find for most of my clients, reducing cortisol, or offsetting it is a big key to fitness during menopause. Metabolic flexibility is a must. So don’t cut out food groups, especially carbs and fats. Because you ultimately will eat them again or be exposed. When you do your body will either store them or burn them. If you go too long with too few calories you slow your metabolism. You absolutely want a higher caloric intake some days, especially those days you’re active. Your metabolic needs change as your activity level does. It’s also important to consider however, if you’re more athletic in general, you have a body to maintain. Feed it don’t starve it. Muscles without adequate fuel and specifically protein will waste. You still will default to thinking weight loss is good…. But it can come back to bite you in the butt. Literally. If you lose muscle, you lose metabolism, you gain weight and it’s fat weight, easier in the future. Matcha tea before a workout (coffee works too but I find it creates more jittery anxious energy than stable). Boost your fat burn after intervals by 29%. You can drink the tea simply, make it a latte with almond milk, or add it to a smoothie. However, if you’re fasting it’s only the tea. You can only coffee. You can’t have the butter, or the stevia or the creamer. Just black, or just green. What to Eat Before a Workout Before any (challenging) workout, keep in mind you want to reduce residue or roughage. Have foods or drinks that easily empty from the gut. So no fiber or fat in the pre-high intensity workout snacks. Some roasted sweet potato cubes with nut butter and cinnamon is one of my favorites. A small amount of the nut butter won’t be so much that it weighs you down. I am doing a full webinar on exercise and fasting after 50 because it’s so confusing to so many women and I’ll be addressing: Your body type The exercise type – yoga, running, strength training, high intensity intervals The time of day Your goals – fat loss, muscle gain There is a lot of advice out there. Fasting has its place and purpose. Is it for you? And is it for you right now is the question. Please bring your questions. You can be the first to know about the webinar invite and save your spot by joining our community at flippingfifty.com/any-age Mentioned: Flippingfifty.com/kickstart2020 CBDforLife.com/us Use Flipping50 for a special podcast listener discount Additional resources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960941/ Nair PM, Khawale PG. Role of therapeutic fasting in women's health: An overview. J Midlife Health. 2016;7(2):61–64. doi:10.4103/0976-7800.185325 https://jissn.biomedcentral.com/articles/10.1186/s12970-014-0054-7

7 Walking Mistakes that Prevent Weight Loss After 50 Walking mistakes may be keeping you from your best results. Doctors often recommend walking as a best exercise. However, the blanket “walk” advice leaves a lot of information out. You’ve got less room for error after 50, especially if you’re in menopause. If you’ve added a walking program – or plateaued using one –  or you're thinking about starting a walking program, avoiding these mistakes will help you keep moving in a more effective way. This episode is sponsored by CBD for Life. If this time of year finds you a little sore from workouts, CBD is a new tool in the toolbox, providing the anti-inflammatory properties without the THC or feelings of being high. I use mine most often on my upper back and neck, though also recently apply to my quads as I’ve started running again. I gifted some to my 93-year old mom for her lower back. I love not only that it works, it’s harvested thoughtfully, and that it’s a female founded company. I’ll link in show notes to it and to how you can get a discount code to try it. #1 Too Much Too Soon Fitness mistakes like this are the #1 reason for injury. I so understand the desire to get results yesterday’s yesterday, however it just won’t work out in the long term. You’ve got to have a foundation before you ramp up to more. “Smart starts” lead to flipping fantastic finishes. Have you ever tried to read the last page or last chapter of a book without reading the middle? It’s not satisfying. It doesn’t have the impact or desired outcome on you. Neither will your fitness program. Walking mistakes like this are the cause of overuse injuries like tendinitis most often in the IT Band, or bursitis of the hip, or plantar fasciitis. Flip: Walk frequently but short periods to start. Add 2 or 3 minutes a week to your walk per week. So week one you walk 20 minutes, week two you walk 23 minutes. It may seem slow but in a month you go from 20 minutes to 32 minutes of walking, and that’s significant. Yet you’ve allowed your joints, ligaments, and muscles to adapt. #2 No Intensity Changes Walking mistakes like this one will prevent fat loss during menopause. That covers a lot of years since it’s not uncommon for women to experience perimenopause symptoms for a decade. First of all it’s important to know, we should all be walking. It’s movement. But just walking has become necessary because we all sit so much. You need however to have some intense walking, some light walking, and some intermittent high and low intensity (interval) walking in your routine. You’ve got three energy systems. So a single intensity all the time is going to ignore two. It’s not good to go all out all the time. It’s also not good to go super comfortable all the time. The most common mistakes: Always intervals Always long walks Have purpose to your workouts. Every single one of them. Even if you’re at your ideal weight and you “look fine and don’t need to lose weight,” your best aging happens when all systems are go. Think down the road. Flip: Plan a long slow day, a short interval training day with at least 4 repeats of 30 seconds or a minute of fast or hill walking alternated with recovery, and a moderate intensity day in each week. #3 No Strength Training Walking is cardiovascular work that will have very little positive influence on your lean muscle mass. You lose muscle easier than you gain it after 50. To preserve it, and to gain any, you absolutely must strength train. You’ll be decreasing your percent body fat by increasing your lean, and that ultimately will support a higher metabolism that then helps fat loss. The real clarification you want to make is that fat loss, not weight loss, is your first and highest priority. You can lose weight, but if it’s muscle you are also losing metabolism and will gain fat. Don’t go walking down that road after 50! (pun intended!) Your posture and power in push off during walking will improve too so every step is more effective and efficient. #4 Skipping Right to Intervals Similar to #1, you’ve got to have that foundation. Speed is known to cause more injury than resistance. So before you try something, anything really, fast, you want to have learned the proper way to do it slow. The desire to use intervals when you walk, especially if you’ve been doing them elsewhere – say attending a spinning class or doing elliptical – may be strong. However every mode of exercise has it’s nuances and the body needs a chance to get used to it. Even if you’re not breathless or feel as if you could do more your body has parts that need to adapt. Flip: Return to #1 and review. Make sure you’ve been walking regularly for a few weeks before you ramp up interval training. #5 Skipping Warm up and Cool Down Sure, it’s just walking, but you want to begin it slowly. You may not need a static stretch before you start. However, if you have a history of ankle, knee, or hip issues I would definitely take a few minutes and stretch before you go. By the way, ankle-related issues are an age-related problem. Don’t read that to say you’re bound to have them. But doing range of motion exercises, and warming up before doing more than daily activities of living, can help you maintain range of motion as you age. Be sure to take 5 or 10 minutes to stretch at the end of a walk. Your muscles are warm and ripe for flexibility and mobility benefits of stretching. You can do a joint and muscle specific stretch or hit several muscle groups at once (for example, a warrior pose from yoga). Now, how does that help weight loss? Warm ups and cool downs certainly aren’t “calorie burning” necessarily. But, hey, if you’re sidelined because you tried to take short cuts? You’re fitness suffers and so do your walks. No idea how to do warm ups and cool downs or pull it all together? You might like this. #6 Same Path Every Time Walking mistakes like this are easy to fall into if you always walk from your house. Walking on the same terrain repeatedly can be a problem though. You’d notice it more if it were a sharp grade on the side of the road, but you may miss it when it’s just a rolling hill walk on what seems like a flat surface. On a track for instance you may notice every other day runners are told to run clockwise or counter clockwise. That can be a problem for runners who go every other day! Not helpful! It can still cause you to overuse the same muscles and joints if you do it often enough. Flip: Change routes, go backwards, walk on the other side of the street (for safety you should walk toward oncoming traffic if you’re on the side of the road or walking a bike path). #7 Looking Only at Calorie Burning Benefits  If you’re only paying attention to calories you’re very likely going to go long all the time or go hard all the time or both. Which, in return will commit several of the mistakes above. It’s important to know your hormone status, or start listening to clues so you understand it. Are you constantly stressed? Can’t get up in the morning? Then a short and slow walk may be the best thing for you. Not because it burns calories, but because it helps reduce cortisol. Calories don’t control your weight (or fat): hormones do. So pay attention to hormones. You can learn more about hormones, their signs and symptoms and what that means for exercise here. Resources: CBDforLife.com/us Use Flipping50 for a special podcast listener discount Please leave a rating in iTunes! It really helps!  Visit Flipping 50 on iTunes Click listen in iTunes Click ratings and reviews Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!) Know how much I appreciate you doing this!

Men’s Hormone Health | His & Hers After 50 Lady, you’re an influence for everyone around you. Though there is an abundance of information out there about women’s hormone health and you know we cover it here, there’s less about men’s hormone health. So we’re diving into it in this episode. I am so glad you’re joining me for this episode. It is really at your request that I have brought my guest on because so very often I’ve been asked, who is the guy’s version of Flipping 50? This one no surprise if you’re paying attention to the title is about men’s hormone health. For your partner, your dad, sons, brothers or friend, you are most likely an influencer. I’m asked so very often, who’s the guy’s Flipping 50? Though he serves other ages, I want to give a warm welcome to my guest today. Dr. Tracy Gapin is a board certified urologist, men’s health expert, speaker, and founder of Smart Men’s Health in Sarasota, Florida.  Through his precision performance medicine program, he provides men a personalized path to optimize not just their testosterone levels, but their overall health and vitality so they can be amazing husbands, fathers, and leaders.   He incorporates epigenetic coaching with data-driven biometric tracking, hormone optimization, peptide therapy, and cutting edge age management protocols to help men optimize their health and performance. Questions we answer in this podcast: 1 - What are men’s biggest health concerns? (or what should men’s hormone health concerns be?) 2 - If a listener is thinking, why has my man lost his edge and how do I handle it? What’s your answer? 3 – Let’s define epigenetics for listeners and how does it apply to men’s health? 4 - How do you work with men? How to Connect with Dr. Gapin: smartmenshealth.com You can learn more about his program specifically for men’s hormone health - precision performance medicine. Please leave a rating in iTunes! It really helps!  Visit Flipping 50 on iTunes Click listen in iTunes Click ratings and reviews Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!) Know how much I appreciate you doing this!

Can you imagine nearly losing it all? What do you think of when I ask that? Did you think of money or you think of health? Imagine you've got these three main components of your life divided: Family and health Assets All your knowledge and skills You had to give one up? Then the next day you had to give me one more which would it be? After nearly losing her life in 2013 and spending almost half a million dollars to get it back, she is changing the world again by inspiring others to build extraordinary wealth and optimal health. By sharing her extreme successes and abysmal failures, Krisstina reveals the elusive secrets of the uber wealthy (and why health is where to invest first). Through cutting-edge, research-based education, access to the world’s top wealth strategists and doctors, Krisstina is helping millions each year discover the true path to wealth, health, and happiness. You can find Krisstina on her WealthyWellthy Life podcast, her free weekly Millionaire Masterclass, and on her website at WealthyWellthy.Life. Questions we answer in this episode: Where were you – what was your age? What happened? What were the signs? Describe the perfect storm you were in and how you ignored signs? Stress approach now? How have you made your health a priority? What’s the difference in say a day now? “Couldn’t be through conventional medicine” say more about your search for something other than conventional medicine- what drove you to functional medicine? Most people could not do that- be sick for a year – so two lessons – the less money you’ve got the more the health habits you have will keep you financially stable. Saving specifically for health not just for holiday gift giving or vacations. What was your journey into mediation like? It seems like such a reach for some of us. Describe the benefit you get from meditation. “My body is my number one asset.” ~Krisstina Wise Get a complimentary phone call with Krisstina: Https://www.Krisstina.com/call Learn more: https://www.Wealthywellthy.com CBDforLife 44:15-45:19 Resources: CBDforLife.com/us Use Flipping50 for a special podcast listener discount Please leave a rating in iTunes! It really helps!  Visit Flipping 50 on iTunes Click listen in iTunes Click ratings and reviews Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!) Know how much I appreciate you doing this!  

Are you starting over after 50? Whether you choose it or it chooses you, starting over can be the best thing that ever happened. This episode is all about unwelcome changes followed by an exciting ride still unfolding for guest Lisa Hoffman. Lisa answered a call to help demonstrate exercises on a news station in Washington, D.C. That’s how we met. I wanted to share her story with you. If you’re in a tough spot, and changes are happening to you that you didn’t plan for, this is for you. Lisa Hoffmann is a divorced 47-year-old Washington, DC native.  Former Real Estate Title Insurance Accountant turned Model, Actress and Writer.  Some of her projects include, Devils Deal and Drifters both independent short films she co-wrote and produced, released in 2017, Television print and video promotional appearances.  She’s been acting in several indie films all shot in the DC area as well as a few television miniseries that will be released sometime in 2020.  Spokesperson for big names like Fitbit as well as working on her book called “Fly Birdie Fly” release date to be determined.      What was it like starting over midlife? We talk about it all. Questions we answered in this episode: Tell me more about your middle of life changes and all the exciting change happening now for you. What was the biggest challenge? What was the biggest gift? What are you doing now that you may never have done if not for the difficult time you went through? 23:24- 25:05 CBD for Life Connect with Lisa: Instagram  Facebook  Resources: https://CBDforlife.com/us Use code: Flipping50  and save 20%! Please leave a rating in iTunes! It really helps!  Visit Flipping 50 on iTunes Click listen in iTunes Click ratings and reviews Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!) Know how much I appreciate you doing this! Are YOU starting over with exercise? This is perfect! 

Have you ever set a New Year’s Resolution? Or set a weight or a performance goal? If you’ve ever been inspired to or forced to (I taught a health studies course for years, so that is for my students) … and if you’ve ever wondered, why you didn’t follow through or why you quit… then this episode is for you.  What’s Wrong With Setting Goals (and How to Fix It) If you’re listening at the start of the New Year when I created this episode and setting goals for a new year that’s healthier, lighter, fitter, happier, more prosperous, or full of love you’re going to find this fascinating. Whether you’re just about to set goals or you’ve already set goals my hope for you is that setting goals is easier, effortless, and that they work for you better after this. As I release this episode STRONGER I my 12 week program is launching. In every program I like to think that I’ve helped reduce some of the questions about goals make sense when it comes to the how do I do it? For instance if you want to be more toned, loss some of the belly fat specifically, or just overall weight, or you want to sleep better – all things that the right hormone balancing exercise plan can provide, how much and how often do you do? I take care of that. So if you know what you want and you’re still in search of the how to do it, I’ve got you covered. But you’ve only got a few days literally so register right now. If you’re coming later, the doors open a few times a year, and you can be the first to know when it opens again. Setting Goals and Getting Goals is My Science I’ve studied the science of behavior change for over 30 years. Including the stages of change, the so-called S.M.A.R.T. goals, and look back at all the goal setting my clients, university students, and the fitness instructors and trainers I’ve worked with in over 35 years and include my own personal experience having gone from someone who hated running in high school to someone who majored in exercise sciences and has completed many marathons and Ironman triathlons SMART Goal Origin Did you know that SMART goals originated in 1981 in an article by George T. Doran in Management Review. This is one of those things that should inspire you to do anything that might be on your goal list. If he can do it so can you. The question is… is there any scientific proof that a SMART goal actually works? When was it adopted by health and fitness? Indeed, teaching goal setting has become a staple of coaches and trainers and health educators. Yet, goal attaining isn’t actually any research showing SMART goals are more successful. That’s right. Despite decades of use there is little or no scientific data that the SMART goal formula either increases goal-setting behavior or produces better results than goal setting without using the SMART formula. I’d been teaching SMART goals for a decade and a half – in fact as part of curriculum at Iowa State University and I began about 20 years ago to include my observation and opinion that SMART goals alone were dumb. What IS the SMART method of Setting Goals? The SMART stand for Specific Measureable, Attainable, Realistic, and Time. So let me break those each down a little. S S for specific I would definitely agree with. If you want to be in better shape or exercise more those goals are pretty illusive. To make them more specific you would define what better shape is for you. Do you want to be faster, stronger, have a better body composition (less fat, more muscle)? If its exercise more, then consider your habits in the recent past? Say, instead of averaging your 2 times a week exercise sessions, your goal is to exercise 5 days a week. Now you’ve nailed a specific goal. But I also gave you two different type of examples. Better shape is an outcome goal, and exercise more is an action goal. Which one do you think is easier to control? You can set both, but I encourage you to definitely set your action goals. M M stands for measureable. And we just did that too for exercise more. But for better shape you have to choose if it’s that you want better body composition then you’d measure your percent body fat and body muscle right now. (which by the way I recommend all of our program participants do – STRONGER I participants have to do it to access their videos!) A A traditionally stands for attainable, within a time frame. So you wouldn’t want to say go to the gym every single day this year. Never eat sugar this year. The other A that I often used is the actions. So rather than the outcome goals of improving body composition (less fat, more muscle) the actions are: Lift weights 2x a week for major muscles Do more interval training and less endurance exercise Include high quality protein at 3 meals a day R R originally was realistic. But that one I challenge. How excited are you about a realistic goal? Should You Set Realistic or Exciting Goals? Should you only reach for examples of what you’ve seen before? Then who would ever have broken the record for running a faster mile or built an airplane or become a president of color? R can and should be relevant. I think that’s obvious but if it isn’t something you want and it’s relevant to you, why bother right? But when it was a business goal or you’re setting for a team like I do for personal training departments or solo trainers, this is definitely important. T T stands for time. In this case, even if it’s a year when you’re going to measure again, I’d suggest you set monthly goals to measure your body composition and weekly to measure your action goals. That’s a quick description of setting goals and how you’d fit them under SMART. Hopefully, that helps you understand how to focus on those goals you might be setting. Before I dive into the second half of this episode, I want to thank CBD for Life for sponsoring this episode. If you’ve ever experienced a little soreness after a workout, you know you’ve got a little inflammation going on. After taking a full month off of anything but recovery workouts since my triathlon when I started back I definitely got sore. CBD for Life rubs have been amazing to get my hips and glutes feeling more comfortable. I even gifted some to my 93-year old mom for her lower back. I care about what’s in the products I put on and love that there are none of the toxins in their products – only the body rebalancing things I do want. I’ll link to CBD for Life in the show notes and add the special Flipping50 link where listeners can try it for less. The lavender rub is my favorite. No Science for SMART Since we know that there’s no data proving that using SMART goals is better than any other method, make sure that if you use it, it works for you! The best thing the acronym SMART has going for it is that it’s memorable. SMART. We all know it. But the system itself should show you anything is possible. This was born out of an article… a system or method born out of the mind of a man with an idea. A perfect example of an exciting perspective not a realistic one. What’s Wrong with SMART? There are several things missing from SMART goals. The first thing missing is emotion. SMART goals are logical. Fitness and health goals are usually emotional when they’re followed through on. There should be urgency. You want it and you don’t want to wait. You are not motivated you are committed. Sharing goals and getting support for those goals is crucial. There are components of goal setting that you must consider related to whether we’re talking about getting there vs. the trip there. Are you setting goals based on the end result you want or are you setting the actions to get there? I suggest that you first set a powerful end transformation. Do it without your logical brain or the little voice in your head interrupting you telling you: That’ll never happen I’ve never been successful before I could never do what it takes I don’t have the time to do that I wasn’t born with the right genes No one has ever done that So stifle those thoughts for now. You’re only dreaming about what would be so amazing you woke up in the morning loving the life you live and the skin you’re in. Turn off your logical brain for a few minutes. Setting Goals that Matter to You Make sure you’ve not left these 3 things out. Sure writing down your goals is a part of making them more effective. But that’s still a logical simple task. How you write them down and what you’re thinking will make those goals far more likely to be goals you will follow through on. #1 See The Transformation Watch videos of athletes or others doing expertly what it is you want to do. Collect images of those you want to emulate. You have to see it done perfectly before you can do it perfectly. Mental rehearsal was something I learned about in the 80’s. It was used by athletes  and employed by sports psychologists. One of my favorites was William P. Morgan of the University of Wisconsin. He was the first to connect the antidepressant effects of exercise and sport, which was the start of associating mental health and exercise. It was used by athletes who traveled long distances to competition without days ahead of the actual competition to practice once they arrived. It was used by athletes who were injured. There was no difference between those tennis athletes who mentally rehearsed a perfect serve or golfers who mentally rehearsed the perfect chip than those who physically did it. I want to point out here that no great athlete or business person focuses on what they don’t want. They don’t focus on missing the shot, or even avoiding the pond or sand trap, or on losing the sale. They focus on the ball landing perfectly in the exact spot they want it then rolling to a stop in the exact spot the hole is in. They focus on making the sale or a better sale. Imagine a Goal Getter Think about anyone who is good at something. It can be anything… cooking, baking, decorating, drawing, running, basketball. Who comes to mind for you? I can easily think about the golfers in my life. My step dad and my son both are such perfect examples of this. Not only did they spend time practicing the sport. When they weren’t they were reading Golf Digest, watching golf’s greats on TV, and consuming everything golf that they could. They thought about themselves as golfers. My 15-year old began to wear collared shirts more than t-shirts. Any sport that can get a high school boy to comfortably wear a pink shirt was OK with me. He became a golfer. So there are three common denominators I walk both my private clients and group programs through. Here they are if you want to crush your 2020 goal setting and goal getting. From seeing the vision… #2 Feel the transformation There must be emotion in the goals and the transformation you want. This is the second step but it’s the absolute most important part of what it is you will do. One of the biggest challenges the SMART goals have in health and fitness is that they’re void of emotion. The process is logical. That can work for a business – so long as the employees are emotional about what they need to do and why – but it’s not very helpful in fitness. The success of mental rehearsal involved feeling in your body. You needed not just to see a picture in your mind of someone or yourself swinging a golf club perfectly. You needed to feel the club in your hand and the texture of the grip as you laid your left hand and right hand together to align the perfect grip. You felt the club in the air just above the ground. Setting Goals You Can Feel If you can create strong feelings inside your body when you think about what it is you really want you can trick your brain. If you repeat the experience of those feelings and imagine what it is you want so clearly, frequently your brain will begin to respond as if it’s reality. When that happens the brain sends signals to your cells and physically begins to make that come true. It’s proven in what’s widely known now as the placebo effect. You can get results based on the belief what you’re doing will get results. Now, those actions have to be in alignment and can’t be counter to your goal for best results. #3 As If the transformation Act like the transformation has happened. Act and talk “as if.” Behave as if. You, in fact, become someone who has habits of the person you want to become. If you’re listening and you’ve had a goal, a repeating goal for quite some time, the problem isn’t what you might think. The problem isn’t motivation or discipline. It is most likely that it doesn’t excite you. Getting Under the Goal If you want to lose weight and then you think life will be great there’s probably more emotion tied to the frustration of weight gain than there is to the joy of being at your optimal weight. You may need to ask, what do you really want to change? How is this really going to change your life? You may also have some negative feelings around wanting that weight loss. If you see it as a vanity thing and that goes against your first nature being to serve others and get things done it’s not congruent enough with who you are. So shifting a weight loss goal to… I want to be more intimate with my partner and more confident initiating intimacy and getting that part of our life back on track. Or I want to have more energy and focus to accomplish the career goals I have and still have time for myself instead of being exhausted. I want to plan trips and adventures over the weekends instead of recovering from work. Then you have to do a check in with whether you’re focused on the negatives of what you don’t want or the positive feelings of what you do. Wrong Focus? One woman was so focused on weight she wants to lose its all she thought about. She thinks about the negative emotions related to the weight she doesn’t like. She thinks about what she’s doing wrong. She thinks about what else she can try. She's got only negative emotion about what she doesn't want.  Based on the process of feeling the transformation so strongly the “as if” part is what makes your brain interpret this as your new reality. It goes about figuring out how to make it happen. So yes, you still need to pick up the weights and get breathless doing those intervals. You’ll just be creating something bigger that lasts longer than a 20-minute workout. And if you string together more meaningful workouts you’ll find setting goals far more effective. It’s not just a process you go through at the beginning of a year, or week, or quarter. Please leave a rating in Tunes!  It really helps!  Visit Flipping 50 on iTunes Click listen in iTunes Click ratings and reviews Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!) Know how much I appreciate you doing this! Resources: CBD for Life  [use code: Flipping50]  Stronger I You might also like: The Art of Change  Saving Your New Year’s Goals How to Get Results  

Blood flow restriction training is not new to Flipping 50. This may be the third podcast in just a few short months. Yet, today's guest barely needs an intro, he's referred to as a household word by many of my clients and friends. And for good reason.  Dr. Mercola, is founder of Mercola.com that has been most visited natural health web site for the last 15 years even despite Google censoring him and removing him from the search engines in June of 2019. Questions we answer in this episode: Is it blood flow restriction training safe? Let’s talk safety compared to resistance training without use of BFR… and let’s throw in compared to not resistance training after 50? Is there carry over to the chest, back, glutes? Or are the arms and legs- bicep/triceps/hamstrings/quadriceps the only muscles that benefit? What are your thoughts about Passive use? What are the biggest benefits of BFR? The added plus for fast twitch muscle fiber muscle hypertrophy How is BFR related to metabolism and to reaction skills And specifically Bone density is a reason for weight bearing and weight training – with weight training having greater benefits especially after an age when for any individual high impact exercise either becomes uncomfortable, or unsafe, or both. There seems to be less research The specific scientific studies use protocols like these, what’s your though on using bands with your usual set of exercises – say a common super set alternating two exercises for 3 or 4 sets wearing the BFR? What are your thoughts on sticking to protocols? Examples of protocols that are published: 3 sets: 30 repetitions, 25 repetitions, and 20 repetitions with 15 seconds rest between each set 4 sets: 30 repetitions, followed by 3 sets of 15 repetitions with 30 seconds rest between sets Mentioned on the show: 15 minutes on arms 20 minutes on legs Rest a minute – releasing the bands - then do a next exercise Flipping 50 listeners: Visit BFR.mercola.com for free bonus Then register! For the STRONGER programs that are introducing it as an option if you'd rather do lighter than heavier (or need to)  Hurry! The window closes soon! January 5th is the last day!