The Flipping 50 Show

Are You Bloated? Feeling Fluffy? All About Why Inside Are you bloated? Feeling fluffy? We’re talking about why today. The ever changing hormone game makes gut health quite a ride. My guest has so many good tips and tidbits that you’ll probably come back to this one! 1:10 CBDforlife.com Sarah Greenfield is a Functional Dietitian and Founder of the Fearless Fig. She is a gut health expert and poop aficionado with a strong passion for helping women heal their gut. She works with her clients to change they way they think about health, identify root cause of health imbalances and provide the education and tools needed to make a long-lasting change. Sarah has been featured on Buzzfeed, Men’s Health, Self, and Tedx Talk.  Questions we covered in this episode: What happens in the gut when eating a paleo diet, Keto diet, standard American diet, and during intermittent fasting? What three things do you recommend for women in perimenopause, menopause or post-menopause?  What do you recommend for bloating? What is it a sign of?  How can feeling "fluffy" or soft be connected to digestive health?  If bitters, bitter food, or Betaine HCL are used, are they permanent or how long do you suggest using and then removing or weaning? Learn more about your poop with Sarah’s guide: https://www.fearlessfig.com Connect with Sarah on social media Instagram- Facebook- Youtube-  Pinterest- https://www.pinterest.com/fearlessfig/pins/ Resources: https://CBDforlife.com/us Use code: Flipping50  and save 20%!  

Happy hormones not the way you'd describe right now? This episode is more evidence that others have figured it out and you can too. Nutritional therapist Nicki Williams has changed her life since discovering how to change her own life. Nicki Williams is a qualified Nutritional Therapist, author, speaker and founder of Happy Hormones for Life, helping women over 40 to get back to their absolute best – slimmer, energized, more productive and in full control of their hormones! After failing to find any medical help for her symptoms of exhaustion, weight gain and hormone issues herself in her early 40’s, she discovered that she could turn things around using diet, lifestyle and natural supplements. She went on to qualify as a nutritional therapist and hormone expert, and now helps women all over the world with her online programs, hormone testing, workshops and individual and group coaching. She has recently published her first book, It’s not you, it’s your hormones; The essential guide for women over 40 to fight fat, fatigue and hormone havoc. She is the editor at Happy Hormones Magazine. Tell us about. Questions we answer in this episode: Why did you become a hormone expert and author? What do listeners need to know about their hormones past 50? What do you find are the most common symptoms women are struggling with? What are the options for getting the support they need? What are your top natural solutions for menopause symptoms? Free Hormone Balancing Guide: https://happyhormonesforlife.com/free-guide Book:  https://happyhormonesforlife.com/buy-book  Connect with Nicki: Amazon UK link Amazon US link Website:  www.happyhormonesforlife.com FB: www.facebook.com/happyhormonesforlife Twitter: @nickijwilliams LinkedIn:  https://uk.linkedin.com/in/williamsnicki

Is it Mediterranean magic? How would you love to enjoy all of your favorite foods full of flavor and still enjoy good- if not excellent health? The secret is no secret – it’s the Mediterranean diet, and my guest on this episode wrote the book literally on how and why it’s such a winner for heart health, and optimizing weight during menopause and beyond. My Guest: Steven Masley, MD, FAHA, FACN, FAAFP, CNS             Steven Masley MD is a physician, nutritionist, author, trained-chef, European sailboat captain, and the creator of the #1 all-time health program for Public Television, 30 Days to a Younger Heart.             He is a fellow with the American Heart Association and the American College of Nutrition, plus he is an Affiliate Clinical Associate Professor at the University of South Florida.             He has published several books and his latest is The Mediterranean Method. He has appeared on over 700 media interviews, including public television, The Today Show, and the Discovery Channel. Questions we answer in this episode: What is a Mediterranean Diet? What are common myths regarding this plan? How does it benefit your Health (Weight, Heart, Brain, Gut, Longevity) Tell us about your skinny twist on this plan and why it needed some change? You say that this is not just the best diet on the planet, but also the easiest diet to follow. Why is it so easy to stay with it? Beyond the food and diet, what other aspects of a Mediterranean Method benefit health? What are examples of recipes that come with this plan? Buy your copy between now and the end of January, and get free cooking video classes!! Use the following link: https://drmasley.com/mediterranean-method-book-order/ Resources mentioned on the show: https://CBDforlife.com/us Love to Save? Use link: Flipping50 for 20% off

Is Mold the Reason for Your Weight Gain? In this episode we’re exploring whether mold could be to blame for your weight gain. I don’t know if that’s true for you, but it might be causing my weight gain! I share my backstory from nearly a year ago at the time of this recording when a septic tank back up started a spiral of a full year of health and energy changes. 2:13 CBD for Life Dr. Ann Shippy is on a mission to educate and help people across the world live the healthiest, most optimal lives possible using cutting-edge science, research and genetic information to find and treat root causes–not just symptoms–of illness.  Specializing in environmental toxicity, preconception and reproductive wellness, and mold exposure, Dr. Shippy has designed life-altering treatments and protocols for her patients using epigenetic information (the study of DNA expression) and the human body’s incredible ability to express or repress helpful or detrimental genes, as well as prevent, heal and even reverse certain illnesses. After a decade of working as an IBM engineer, her challenging experience with traditional medicine motivated her to search for her own health answers, so she left engineering to attend the University of Texas Medical School. Shippy is Board Certified in Internal Medicine and a certified Functional Medicine physician with a thriving practice in Austin, Texas. She is also the author of two books and is currently working on a third. She believes that we can Get Better With Age™ and everyone deserves to live well. #everylifewell #everybabywell Questions we answer in this podcast:  1) How much overlap is there between symptoms of mold and menopause? 2) What other symptoms are missed by people who have mold toxins and don’t know it? 3) What do you do when you’re exposed and know it? 4) Could mold be related to weight gain? 5) and how is it the ability to make more fat is lucky? You can download Dr. Shippy’s "Could It Be Mold?" fact sheet at www.AnnShippyMD.com/mold Resources:  CBDforlife.com/us Save 20% with Flipping50 Her book is available on Amazon and every Monday is “moldy Monday” with tips you can use for staying well   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!

7 Simple Interval Training Workouts for the Holidays This post is all about interval training workouts you can do during the holidays (and busy times any year) and why they work. I’m sharing my Interval Training guide that includes 7 workouts, plus two little travel workouts you can do without equipment in a hotel room or in the guest room before your hosts even wake up. You can overdo a good thing though, so if you’re an overachiever, listen all the way through! --Before we dive in though…. This episode is sponsored by CBD For Life. 00:58 Short on time? Lucky you! It just might save you from yourself! Any self-respecting woman over 50 almost can’t help herself from exercising in a way that will make her feel worse not better. What I mean by that is this: you can likely remember the day when you went to hour-long aerobics classes and then did more time on the cardio equipment. The longer you worked out the more fit you would get, or so you thought. That was just the thought of the day when it comes to fitness. More is better. Having just recently finished Ironman Cozumel I am happy to be doing 20 minutes of exercise a day this month. And so is my body. Too much cardio causes inflammation and weight gain especially when you’re in that middle of menopause storm. I’m exhibit A if I’m sharing gory details. I gained 9 lbs. this year during training. Not loving that, and no, it’s not muscle. If you think that more exercise, and more intensity, is the answer, I can assure you that it’s not. Fat Storage and Stress The body will either store more fat or fail to release fat if you’re tipping cortisol. And during the many hormone changes during menopause you’re more susceptible to the negative effects of outside sources of stress, too. In my case mold exposure is probably a big factor for me too – but exposure to toxins can easily effect any of us -  and you’ll hear more about that in an upcoming podcast. Exercise of any type is stress. A reasonable amount of stress for your body is Okay. Too much when considering all else going on in your body (and mind) and you’ll have an extremely hard time losing weight. Less is more when it comes to exercise, and for the woman who wants good results without tons of time to spend, interval training is the answer. One major mistake women write me every day is that they don’t have time to make exercise a full time job… here’s the good news: that would be a complete mistake! So it’s really important if you seek balance that yes you move, but that you do not exercise for hours a day. Getting the Best Solution Have you ever been to the Clinique counter? Done the skin test where you slide the bars over your answer in response to questions? Well, similar to that the After 50 Fitness Formula for Women (the formula) is based on the signs and symptoms you’re hormones are messaging you with. They tell us simply what you should be doing, how it’s working, and how to adjust. A key in the formula is shorter intense workouts. It’s really best to ditch those hour-long classes and runs – even if your head thinks you need them – if it’s not getting results you want, more of it isn’t going to suddenly get better results. So your holiday craziness from decking the halls to shoveling snow, to shopping (on your feet rather than online) to skiing with the fam and charades at the office party – all count. Don’t wish it away, embrace it! What Your Brain Remembers Back in your 20s or 30’s you may remember then the belief was that if you didn’t have at least 20 minutes it really wasn’t worth it. Plus, all the skinny girls were on the Stairmaster for at least an hour. If you try that now you’ll probably gain weight not lose it. And be so tired tomorrow you won’t want to get up. Trying to exercise the way you did when you were 20 or 30 is going to make you less fit, feel worse, and potentially make you resistant to weight loss. The trick? Say a little thank you for that list you’re checking twice this month. All you need is about 20 minutes to get a good interval training session in. Even as little as 10 minutes can be effective. The advantages of interval training workouts after 50 are many: You boost your energy instead of draining it. You increase your fast twitch muscle fiber. You balance as opposed to trashing your hormones. You actually look forward to it. You can use any exercise mode you enjoy. No equipment required. Don’t forget your copy of my 7 Simple Interval Training Workouts guide in the show notes for episode, so be sure that you visit the show notes where you can download the book directly from the link. Consider it my gift to you this season. If you’re working, you’re wrapping, and doing those intervals you may need a little pampering. 08:11 There’s no need to worry you don’t have time, or that you can’t get to the gym. There are so many things you can do right at home –even in the smallest of spaces– at home or traveling. Questions I answered in this episode: Why is interval training better than longer workouts? How can short be so much more effective? Why interval training workouts after 50? How much is enough and how much is too much? Can I use strength training for my interval training? Or do them together? How do longer workouts make hormones worse? 10:00 Download your free Intervals Book right here.  Wonder if the activities you’re doing are really best for you? Join me for a free Master Class tomorrow Wed, December 11: “Why Everything You Learned About Exercise May Be a Lie” Register here Please leave a rating in iTunes! It really helps!  VisitFlipping 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!

Today's episode is pretty much a coaching call with me. Unless you actually have coached or are a coach it's hard to know what to expect and how it works. There's a little dance between asking, listening, suggesting, and providing homework that will give us data.  You can't see it all here but you can see how we uncover and I play roles as a fitness expert teaching, as well as asking what's true. In a next session of course there would be more to go on for the choices my client, in this case, Annette would have to consider.  Then we co-collaborate on next steps. But this is a perfect example of someone maybe like you - who isn't finding it works any more and how we'd explore data collection to give us some clues about why.  How often have you had a question answered before you knew to ask the question by listening to a conversation? I’m not talking exactly about eavesdropping but you’re invited to listen to a conversation today between myself and Annette, a brand new Flipping 50 virtual member. Her questions were so on-target with many of our new members that I wanted to do a live coaching session with her and let you listen. You’ll be able to hear as the coaching conversation unfolds, how I pick up on certain important points Annette shares. And if you don’t, that could be huge insight for you on what you want to take a closer look at. Questions we answered in this coaching session: What is your definition of “healthy eating,” can you describe that? How much protein do you have each meal? Are you aware of your response to food sensitivities like gluten and wheat, or eggs? Can you describe your exercise history? What’s a typical exercise week look like? Why are you so sure not to go heavier than 10 lbs with weight training? Are you concerned about bone density? Coaching around fitness, especially for women in midlife and older is more than just giving an exercise prescription to follow. It’s listening for the best place to start with one or two small steps based on what’s happening now for the person. Did you hear how comfortable and valuable coaching can be? Then two small pieces of homework that could change everything are given. No overwhelm but a concrete way to start moving in a better direction. Leave a comment below the show notes. Maybe I’ll choose you to be a guest for a complimentary coaching call. 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!

Easy Detox Anytime Including Before Your Holiday Splurge Before we dive into this episode and I roll out the red carpet for my guest I want o read a review from iTunes. Natural easy detox happens daily when you eat and drink the things that makes your body thrive.  Heart of electrolytes? Of course, you have! Don't confuse those common exercise electrolyte sources (full of chemicals, sugar, or both) with what we're talking about today.  Post-mold, and pre-triathlon competition, I've been sipping on this stuff daily. It's a huge help for staying hydrated and for making it easier for your body to do what it should and can every day. OrwollFam says: "Debra makes so much sense and afer following her for a few years I feel better (no daytime energy crashes anymore) look forward to exercising, and am seeing results! I am loving life again. This is a total game changer!" My Guest Teri Cochrane is an integrative practitioner and thought leader in personalized health care. She has developed her own methodology, “The Cochrane Method®,” which integrates a multi-level nutritional approach, including bio-chemistry, nutrition, genetic tendencies, herbology, and counseling, to develop a bio-individualized plan for her clients. She is a writer and speaker, and maintains a nationally read blog and radio presence. Teri specializes in complex health conditions and has a private clinical practice in Reston, VA within the metro Washington DC area. She launched her groundbreaking and Amazon best selling new release book - The Wildatarian® Diet - Living as Nature Intended in March 2018.  Questions we answer in this podcast: What’s the best way to handling stress – because it’s not going away? Why is Wild the best way to live to manage it? Why might Keto not be the best approach for everyone? What’s a good pre-holiday detox strategy? How do you stay lean and fit at 58? What does your diet and workout routine look like? Find Wild-Lytes Wild-Lytes Flipping 50 15% off discount code!! Flipping50Wild15 Connect with Teri on social media: www.facebook.com/tericochranebeyondnutrition  instagram: @tericochranebeyondnutrition   Are you in? The Cafe is opening for enrollment! Hurry before it closes! 

What will your life at 75 look like? I hope you haven't skipped the assignment to create a vision of your own life at 75 before you listen. I caught up with Dexter Yeats at Ironman Cozumel 2019. You may remember our interview two years ago when I had the good fortune to meet her at Cozumel Ironman 2016. Days before this year’s race we ran into each other at the hotel and began talking about mindset. Listen in as we discuss her plans for next year, when she’ll turn 75. Here how she responded to my question about mindset and the placebo effect. I’ll link to Dexter’s prior podcast with me and to the book that I began our conversation talking about. Questions we answer in this podcast (and pose for you): How has mindset made a difference for you? Share the story you told me about how you’ve rehearsed mentally since 1989 What’s it like for you at home when you’re not surrounded by triathletes who get this lifestyle where hours of biking, running, and swimming are the norm? Do you have in-active friends? What are your plans for next year (when you turn 75)? So the last question I’ll ask here, reader, is what does your life at 75 look like? What do you want it to look like and why? Remodeling? Dexter’s home is undergoing remodeling right now, a new addition includes her personal workout room. It’ll be complete with a treadmill, a zero gravity treadmill, and a Wahoo trainer, with a beautiful view. (I’ll be sure to mention weights). That’s what she’s planning for her life at 75. 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!) Know how much I appreciate you doing this! Links to resources mentioned and Dexter: Dexter Yeats You Are the Placebo (and other fitness goodies) Cozumel Ironman Endurance Sports Travel  

How I Mastered Menopause Metabolism with Exercise If menopause metabolism has put pounds on you and or belly fat is an issue no matter what else is going on with weight, this is your read. I’d be willing to bet that most of what you believe – because it’s what you’ve been taught – is part of the problem. In this post I uncover what worked for me, and how I discovered the research that made my “accidental” optimal menopause metabolism formula no accident at all. I stumbled onto something that in any other circumstances I would have completely screwed up. I was in the worst year of my adult life. It started with excitement (doesn’t it always?) that quickly turned to panic, and fear, and tears taking every picture off my walls while others were putting up holiday decorations. I had to sell my house. After having quit my safe, secure job, (I volunteered for that one), having a 10 year relationship fall apart, my son went to college, I was working in isolation feeling “dumb” about all things online. I went from someone who exercised 10 or more hours a week to someone who exercised for 20 minutes a day. I was stressed. And blessed. Because… This Menopause Metabolism Insight Will Surprise You I went from someone who exercised 10 or more hours a week to someone who exercised for 20 minutes a day. And after months of it I barely recognized myself. I looked BETTER. I was leaner, stronger, and healthier looking than when I thought I was in the best shape of my life months before when I’d finished an Ironman. I dug into all the research to figure out what had happened to me… since that was opposite all the dogma about “more exercise, less food” right? I was barely exercising compared to the fitness enthusiast I’d been for 3 decades. At 49… what a time to cut back on exercise, right? Actually…. Exactly RIGHT! What I learned is that I’d been doing it all wrong. And MOST women are doing it all wrong. Most trainers and fitness instructors are doing it all WRONG. The exercise programs they offer have in fact the opposite intended effect for middle-aged women. (and… next on my to-do list is think of much sexier name because frankly, no one really wants to be the middle child, be middle-of-the-road or middle-aged) How would I have screwed it up? I would normally have exercised more and harder to get results if I was gaining weight or feeling less than fit. Hands up… is this you too? It is the answer you’ve heard from your girlfriend, trainer, and even doctor. Exercise more, eat less. You’ve been led to believe calories control your weight. That advice totally ignores that hormones control what’s done with those calories. Do you burn them or store them? Hormones call the shots. Since 1984 I’ve been working as a fitness instructor, trainer, manager, international presenter, health coach, and trainer of trainers in the fitness industry. I’ve seen and heard every single problem women 40-60+ have because women in that demographic are the largest population represented in fitness participants, fitness members, and personal training clients. What the Research Told Me I took all the first-hand primary research and experience I had and began to look for the research studies on women in perimenopause, menopause, and post menopause. I looked at the women who aged most successfully (without the personal chef, maid, or luxurious spa days regularly) and those who didn’t – who struggled. I learned that a very small fraction of research is even done on women in perimenopause, menopause, or post menopause. And that’s important in it’s own right that we separate those because “after 50” programs for “seniors” are usually B.S. programs with a label. They ensure that you’ll be surrounded by peers within 10-20 years age of you (is that even narrow?) but doesn’t ensure the program is created based on research about you. The guidelines or position statements created about exercise or given by the Surgeon General for that matter, don’t address nuances of hormones or you, the woman who is experiencing the most dramatic shift and roller-coaster ride on hormones in her life. And… in case you’re thinking, thank God I’m done with that, you’re never done with hormones!  You are a woman in menopause for 40-50% of her life. Which depending on how long you plan to live and when you first experience perimenopause is 40-50 years of your life. TMI on Overdrive In addition to fighting o-besity, women in midlife are fighting info-besity. Too Much Information, or TMI, is killing us. The women I meet virtually, who are clients, or in audiences I speak to, tell me that they’re so confused by all the information. It’s why I created Flipping 50. It is your filter. It is here that you ONLY find information that is based on research for and about you. Because what works for a 25-year old fit male (most often featured in studies) is not likely to work for a 55 or 65-year old woman in menopause (fit or not). But when we have proof, and proven programs (we measure pre and post ALL Flipping 50 programs and are using them to communicate with doctors about what is working for women in midlife) then we can narrow our focus. We can stop the information freeway and get on the road that makes us feel better faster. And the answer isn’t more exercise, it’s less exercise. The answer isn’t less food, it’s more food. In both cases, it’s about learning how to do it better. Without deprivation or punishment. If you hate it along the way you’re not headed to a level of fitness and body con that you’ll love to maintain. If you love it along the way you’re headed to a lifetime of activity, energy, and vitality. The Flipping 50 website is full of blogs and podcasts to support your journey. If you’re serious about getting a better GPS though, the real goods are found inside the Flipping 50 Café. Enrollment is open twice a year and while I record this, it’s open or opening soon (November 20-Dec 1). If you’ve come later… never fear, you can get on the first-to-be notified list and you’ll hear about any juicy special Café membership offer first, too! Be first to know when doors are open. Menopause Metabolism Doesn't Have to Slow Listen, I understand how very un-intuitive it is to exercise less and or not think that since you’re getting older you’re delicate and you need to go easy. Oddly enough, many of the current articles published today still reflect that old myth and feed into your confusion. What I suggest is that if it’s not working for you – either the “more” exercise approach or the “go lightly” exercise approach- is that you learn more. Learn current research, what is proven to work, and has worked for thousands of Flipping 50 students in the last 7 years. The place where you’ll find the most in depth content for exercising at home (or in a gym) is the first and only hormone balancing fitness site in the world. It's (and I am) dedicated to women in perimenopause, menopause, and postmenopause... and it's the Flipping 50 Cafe.  It's less than a gym membership. It's less than a personal trainer. It's less than a nutritionist. It's less than a health coach. And I can help you in all of those areas, with 35 years of experience working with women just like you (and me). I'm 55 and I get it. I get everything that you learned - because I learned it, even taught it, too. But we know so much more now. It's just a matter of understanding how to change your thoughts and do the right actions. I've studied exercise psychology for over 30 years for just that reason. Doors open soon (maybe while you’re reading this) for a short time. Take a quick tour inside the Café with me here. Then join while it’s open for the 2020 you’ll love. Resources:  Coming Soon- TEDx talk given November 2019 Flipping 50 Cafe 5 Day Flip (get started ... with less exercise right now)

Looking for a resource for menopause and aging? There’s a new foundation on the block and my guest today is heading it up. My Guest Claire Gill is founder and CEO of the National Menopause Foundation, a new nonprofit organization dedicated to creating a positive change in how people perceive, understand and experience menopause. Claire is a storyteller at heart and has spent her 25+ year career assisting Fortune 500 companies, iconic brands, business start ups and nonprofit organizations to communicate and engage with their audiences in more meaningful ways. As a partner in a NY-based public relations agency, Claire led national campaigns for brands including Campbell’s, Kraft and Kellogg. Earlier in her career, she promoted the “Oscars of the Fragrance Industry” for the nonprofit arm of the international fragrance industry and spearheaded communications for a national nonprofit supporting a diplomacy program of the United State Information Agency.   Proven Track Record This project in menopause and aging isn’t out of the blue for Gil. For the past six years, Claire has worked on women’s health and healthy aging as a senior executive at a national nonprofit focused on bone disease. During her tenure, she successfully developed and launched a new patient registry to track input and insights directly from patients - a first in the bone health field. Claire has served as a media spokesperson for several clients and organizations and has contributed to books and articles regarding public relations and patient advocacy.   Questions We answered in this episode: What led you to start the National Menopause Foundation? How does the organization serve women going through menopause? What do you think needs to happen to de-stigmatize menopause and aging? Who are your members? What kind of resources do you currently have available for women? What’s next for the organization? Connect: Nationalmenopausefoundation.org Menopausemetamorphis to connect with others in your peer community. Social: Facebook Instagram 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!  It's almost open!