The Flipping 50 Show

What's Happiness Got to Do with Bone Density and Osteoporosis risk? In this episode my guest and ambassador to the National Osteoporosis Foundation links the connection for us.  Margie Bissinger is a physical therapist and integrative health coach. She is the author of Osteoporosis: An Exercise Guide. Margie is the creator of Move Today, a statewide exercise program in NJ, Happy Me, Happy Life,and Happy Bones, Happy Life™ online programs. Margie helps people achieve optimal bone and overall health through whole foods, exercise, mind-body relaxation techniques, and happiness training. She is a member of the NJ Interagency Council on Osteoporosis and an Ambassador to the National Osteoporosis Foundation. Margie has implemented happiness training in her professional career for over 30 years.  Margie's unique approach to reducing Osteoporosis risk through happiness is very unique. In this osteoporosis, bone health space since 1995 I'm embarrassed to say I haven't come across it.  Questions we answered in this episode: You are a physical therapist and health coach – how did you get into teaching happiness? What is the Happiness Set Point? Can we actually increase our happiness set point? How does increasing our happiness affect our bones, osteoporosis risk and overall heath? In your happiness class, you talk about 7 pillars that are important for happiness – what are they? What practices have you found to be the most effective in helping people increase their happiness? Connect with Margie: FREE morning meditation (it’s only 7 minutes!)  happymehappylife.mykajabi.com For additional resources on Osteoporosis risk look for the STRONGER I strength training program. Enrollment opens 4 times a year and you can join the notifications list if you'd like to be notified the next time I open. Meanwhile start something! Try a safe at-home exercise program starting with the 5 Day Flip.  Was this helpful? 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!

  Let me introduce America's Holistic Beauty Doc. Does the term Holistic Plastic Surgery peek your curiosity?  What is it and why is this surgeon so unique in his approach? How can you get younger looking skin? What is the lowdown on Botox? Safe, harmful, or prowess with caution? I answer all this and so much more with my guest in this episode. My good friend and returning guest on Flipping 50 shared inside secrets from behind the scalpel today. Every girl over 50 can use a beauty doc for the ever-changing landscape she's got! Known as America's Holistic Beauty Doc, Anthony Youn, M.D. F.A.C.S is a nationally-recognized, board-certified plastic surgeon. Recognized as a leader in his field, he is the author of the best-selling books “The Age Fix: A Leading Plastic Surgeon Reveals How To Really Look Ten Years Younger" and "In Stitches: A Memoir." His public television special, The Age Fix with Dr. Anthony Youn, has been viewed by millions.   Dr. Youn also hosts the popular podcast The Holistic Plastic Surgery Show. His new book, "Playing God: The Evolution of a Modern Surgeon," details his humorous, heartwarming, and often harrowing journey to become a leading plastic surgeon.  He is an Assistant Professor of Surgery at Oakland University / William Beaumont School of Medicine. Questions I covered with the Beauty Doc in this episode: - What is holistic plastic surgery? - What is a simple skin care routine that works? - What are some of the newest non-invasive options to look younger or get rid of unwanted fat? - What about botox? Is it safe? Are there negative side affects? There are other fillers out on the market – what’s the difference? Anything you’d say to avoid? - Tell me about your new book, "Playing God." - Tell me a story from your book that reveals the real truth behind plastic surgery? - You’ve worked in the hospitals, ICU’s and the operating room for two decades.  Can you let us in on a secret that most people may not know? Note: The book, "Playing God: The Evolution of a Modern Surgeon" is a humorous, heartwarming, and at times harrowing account of surgery residency, fellowship, and starting a private practice. It's available everywhere books are sold. My beauty doc is your beauty doc: Website: http://www.dryoun.com Social media handles: facebook: facebook.com/dryoun   Instagram: instagram.com/tonyyounmd  Love Your Age with STRONGER [Open for registration]  

Getting thyroid support, beyond medication, for the follow through for taking the medication, and doing the things that can be overwhelming when you’re first diagnosed isn’t easy. Who, after all, gets it? Someone who’s been there and done that does. Danna Bowman and Ginny Mahar are two thyroid patient advocates who teamed up to create a diet and lifestyle support platform for thyroid patients. They are the creators of the revolutionary wellness game, THYROID30, and hosts of Thyroid Refresh TV, a podcast featuring the world’s leading experts on thyroid-specific diet and lifestyle.  They are thyroid support for women who need a place all things thyroid. Exercise, nutrition, meds, daily habits… all around thyroid. The site is really like thyroid-central. A resource for experts, information, education, motivation … all things thyroid. It’s truly a thyroid refresh. Questions we answered in this episode: What’s your “WHY”? How did the two of you end up together? What is so different about the thyroid support you offer? How are you making it fun- describe the gamification? What is someone saying or thinking before they join the program? What mistakes are newly diagnosed thyroid patients making? And why are those mistakes so common?  Are you looking for thyroid support? So many of our Flipping 50 listeners mention thyroid issues and are just realizing the impact of food and small lifestyle habit changes. If you’re navigating this all on your own with a little overwhelm, there’s help. And it’s in the form of a game that makes it easier to adapt while surrounded by people going through exactly the same thing. The Cliff Notes on Thyroid30 from my guests: “THYROID30 is a gamified, 30-day online wellness adventure designed to help thyroid patients reach their healing goals. Our web app is a revolutionary tool that empowers patients to make successful and sustainable diet and lifestyle changes. Our players come back season after season because THYROID30 makes the healing fun.” Learn more about the program: Sign up now for the upcoming Fall Wellness Adventure - Game play starts September 22, 2019. Seeing this later? You can check out the next one and get some other juicy help like the Grocery Guide. Resources mentioned on this episode: Thyroid Thrivers’ Grocery Guide When it comes to a thyroid-friendly diet, there sure are a lot of things you’re not supposed to eat. That’s no fun! Thyroid Fresh likes to focus on the positives, like all the wonderful and healthy foods you can eat – foods that nourish and help you feel your best. Get Social with Thyroid Refresh at: https://www.instagram.com/thyroidrefresh/ https://www.facebook.com/ThyroidRefresh/ https://www.youtube.com/thyroidrefresh https://www.twitter.com/thyroidrefresh 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 at Risk for Osteosarcopenia? How to Know What a mouthful, osteosarcopenia. This condition that refers to bone and muscle losses is relatively new. There is a lack of consensus among researchers on what to call it (sarco-osteopenia, sarco-osteoporosis, osteosarcopenia). No matter what they name it, for you and I this is a topic we need to unpack.  Before we dive into this week’s episode … a shout out to listener mlg114 who left this comment in iTunes: “You and Figs might have saved my marriage. My husband and I have been in the “me exercise you not” pattern for a few years! We’ve been hurting each other unintentionally on this very subject! Result has been severe resentment though we’re about to celebrate 25 years married! You have spread your mission of kindness to us successfully! Thank you with all my heart for this valuable, intelligent podcast!” So thank you to mlg114 this made my day and I shared it with Figs, too.I’d love it if you’d leave a rating in iTunes too. I have been reading these regularly and want to start sharing them with you. I’ll link to iTunes in today’s show notes at flippingfifty.com/osteosarcopenia and to the episode about how to encourage healthy habits without nagging.  So let’s get into it. I’ve got a lot to cover here. You’ll notice this episode is potentially longer than most. It’s a big topic. There’s a lot of controversy at first glance and that’s resulting in a lot of confusion. I want to clear it all up for you. Osteosarcopenia is the new term given to the combination of osteopenia/osteoporosis and sarcopenia. I’ve got to cover some vocabulary first. Osteoporosis is the low bone mineral density (BMD) that is statistically 2.5 standard deviations from the ideal of a young woman. Meaning, it’s significantly lower than ideal bone density. Osteopenia is the space between that ideal bone mineral density and 2.5 standard deviations from ideal. You’re not good any longer, you’re not quite bad enough to diagnose as having osteoporosis. But it’s not going in the right direction. Sarcopenia is pronounced muscle and strength loss. It can be in spite of normal weight or obesity – that when coupled is termed “sarcobesity.” It’s characterized by low grip strength, a poor chair stand test (say you can’t do more than 5 rises from a chair in 15 seconds), low muscle measured by a DXA scan, and low performance of a battery of tests like an up and go test and a timed 400 meter walk, to name a couple.  The combination of both low bone density and low muscle mass is what I’m referring to today as osteosarcopenia. This Episode Non-pharmacological strategies to help prevent, reverse, or treat (by way of exercise and lifestyle habits) to improve both conditions independently and the combined condition osteosarcopenia are the topic for this episode.  Spoiler alert. This episode is aptly sponsored by STRONGER I, my 12-week strength training program designed for women in perimenopause, menopause, and beyond. It’s based 100% on research featuring women in that group. Such a small percent of programs are made for women, based on research featuring women, that most everything you’ve learned about exercise may be a lie. If it wasn’t about who you were or are at the time you did it, then it wasn’t considering the unique hormones, metabolism, body composition or unique socialization that you as a woman have. I don’t think for a minute any 60-year-old overweight man would have begun an exercise program based on what worked for 22-year-old female collegiate athletes. Do you? And yet, the equivalent is essentially what’s been going on for decades in fitness for women. STRONGER I opens four times a year. As I record this my team just let me know it’s open! That means there’s a juicy early bird rate right now. You can learn more about it at flippingfifty.com/getstronger [I’ll share that link in the show notes] If you’re listening to this later – which I know happens – and you’re curious you can get on a notification list to learn when it does open again and have first chance to save a spot if you decide you want it.  Stopping Bone Losses Let me start with osteoporosis. For women in post menopause concern about bone density usually heightens. For good reason, once we lose the protective factor that estrogen offers, we lose bone faster – in fact it really accelerates right after menopause.  Currently losses of .6%, 1.1% and 2.1% per year for the 60-69, 70-79 and over 80 age groups is the level of average bone loss.  In the first 4-5 years post menopause loss is accelerated to 1.5% per year for spine and 1.1-1.4% for hip. I want to stop the red flags and alarms going off in your head right now. I want to remind you: that these statistics are looking at a lot of women who Do Not exercise. They may smoke, drink more than a glass of wine a day, eat poorly and never lift weights. This is like “normal range” in labs. It’s COMMON, it may not be you. And no matter what, bone losses are preventable, and to some extent reversible, or there are ways to prevent falls and fractures so bone losses are not devastating. So if your thoughts are spiraling downward, stop.  Stopping Muscle Losses Truthfully, stopping muscle loss is easier or at least has less specific “rules.” To provide adequate stimulus to muscle for lean muscle maintenance or increases, you must reach fatigue. That can be done with heavy load and few repetitions or with a lighter load and more repetitions. Fatigue, or temporary fatigue, is simply getting to the last repetition that you can do with good form or complete. Within minutes, or actually seconds, you recover and are able to do more if you had to. But without that actual muscle fatigue stimulus of overload for women in perimenopause and beyondcountless studies are coming back saying the positive influences on muscle, strength, fat burning, and metabolism is minimal.  I Exercise, Is that Enough? At this point I hope you understand there’s some criteria you have to meet for either bone and or muscle benefit. The effect of exercise on bone loss is controversial. At best, however, every professional not quoting research and testing effects of bone density tends to have anopinion, based on general research collectively done for populations, young and old, men and women. If you are in our Flipping 50 tribe, what I’m about to share is specifically filtered for YOU. All too often a woman may be told to “exercise” or to “walk” by her physician. She may be told to lift weights but that it doesn’t have to be heavy. I provide research here to explain why that information is or is not on target depending on who you are, what your activity history is. There is a continuum of exercise with minimal and with optimal benefits. There’s a continuum of sedentary and deconditioned women on one end and athletic women on the other end. Consideration of both continuums has to be examined to arrive at the best option for you.  Exercise for Osteosarcopenia  For osteopenia and osteoporosis aerobic and low impact exercise fails to benefit Bone Mineral Density(BMD) in most studies. In a few studies walking limits progressive bone loss. Note that is limits losses, not stops bone losses or increases bone density. Typical aerobic activity like elliptical trainers, bicycles, rowing machines have little to no positive influence on bone density. There’s a complete lack of heel strike or what’s referred to as Minimal Effective Stress (M.E.S.).  Though there may be some resistance benefit at higher settings as opposed to use of speed for intensity.  Swimming potentially has a negative effect. It completely removes the effect of gravity.  With co-existing factors many women have in addition to osteoporosis or sarcopenia, like arthritis, prior joint issues, or lack of cartilage, many older adults naturally (and should) choose water exercise. Choice of swimming for cardio exercise increases the need for resistance training. Surf and turf is a must. M.E.S. is not even met in repetitive low impact exercise like walking or jogging beyond a certain point of adaptation. Once you’re ambulatory and moving around your body has gained all the benefits it’s going to from that position and stress. More steps do not equate to more stress that the bone will positively respond to. Jumping rope or other plyometric exercise is most associated with building bone density though it may not be wise in many cases where there is already a low BMD. Strength is the clear winner for bother bone density and for muscle maintenance. If You’re Out of Shape vs. Fit For untrained individuals aerobic activity that is weight bearing in nature, like walking or Zumba, may increase BMD while in already trained individuals who have already attained a baseline of osteogenic activity (bone reformation to avoid getting too technical) these activities neither stimulate more bone density or prevent further losses.  In other words, once you’ve achieved a minimal level of bone density from an activity, you don’t get more bone benefit from the same level of stimulation. More steps, more miles, more minutes don’t equate to more benefit. Summarizing A Few Exercise Considerations: Walking: The load above gravity is less effective in osteoporosis prevention. Swimming: In some cases subjects whose primary mode of exercise is swimming show a 10% greater occurrence of low bone mineral density than those who do land based exercise. Other studies show some minimal support for bone mineral density from swimming and water exercise. This goes back to… are you a beginner who’s been doing very little? Or already active? Rebounding: This activity misses the heel strike though there is some muscular force that can increase BMD in those with LBM mass upon initial use. This aerobic activity may be safe for those with high risk of fracture, provided they have good balance (required not necessarily gained from the activity). Can you do more? Can you walk? Can you dance or box with more ground mechanical forces? Rebounding may make sense. For someone who can’t do higher impact exercise, but higher impact will provide greater benefits for those who are able. Do you remember Lance Armstrong? It’s rare for a young male, let alone an elite athlete to be diagnosed with osteoporosis. At one point one of the fittest men on earth, from hundreds of hours cycling in an unloaded environment (even with the resistance of uphill climbs) was diagnosed with low bone mineral density. This was before the interference of chemotherapy. There’s got to be a mechanical stress that is more than usual your stimulation. Once achieved more of the same mechanical stress does not improve bone. A long distance runner for instance, cannot outrun the need for strength training. In fact, because most endurance athletes tend to be lean or smaller in frame, they are likely candidates for low bone density. They’re even more at risk if they have a diet low in absorbable calcium, protein, and otherwise high in nutrient density and also don’t lift weights. Walking and Running Examples If you walk 3 miles three times a week and then become a runner you may experience a slight bump in bone density. You leave the ground with running and there’s a greater force to the bones. After that initial change, your bone density won’t further increase. Running 3 miles 3 days a week then increasing to 3 miles 6 days a week would not make you less likely to lose bone mass. In fact, if you did become leaner, you may accelerate your likelihood of low bone mass. Regular endurance exercise (without strength training) can over time accelerate muscle breakdown called catabolism. The combined loss of muscle and bone loss make a runner just as likely for osteosarcopenia as anyone. Don’t Throw Out Your Cardio Completely However controversial, there is some proof that aerobic activity can begin a process of stimulating some enzyme activity within the bone that then makes resistance training more effective. For that to happen the exercise can occur concurrently on same days or on alternate days. Resistance Exercise for Osteopsarcopenia The research on aerobic exercise is a little controversial at least before you look at the populations studied. There is no controversy about resistance training’s effects on bone mineral density. There is some confusion however about what qualifies as adequate bone mineral density and I’ll get to that next. Almost all studies point to resistance training – provided it is done with adequate intensity– as providing a protective factor for bone.  What qualifies as resistance training? There’s a continuum here too.  Yoga trainings for registered instructors list bone density as a benefit. I came unglued the day my instructor told the class that in my own 200-hour Yoga Instructor Training. There is evidence yoga helps, again on a continuum. For someone who has been previously sedentary and deconditioned, there will be bone density benefits from yoga. From couch to mat, I can’t argue that. But we’ve got to keep very clear on the fact that this doesn’t eliminate the need for a progressive resistance training plan. For someone who has been lifting weights regularly or even doing higher impact aerobic activity, there will not be “more” bone benefits from yoga, even “power” yoga. Resistance exercise for sedentary, weak, or most frail individuals might include water exercise (with adequate intensity), bicycling (again- in high gear simulating uphill climbs) though the benefits will be site specific. That is, if you’re pedaling a bike you’re going to gain the most bone density and muscle benefits in the upper leg and hip. With swimming your gains will be in the arms, upper back, and shoulders, somewhat dependent on your stroke. Starting and Progressing You can experience initial bone density benefits from yoga, bands and tubing, pilates reformers, and work your way into free weights and, ultimately, if you have known low bone density, use machine weights. Machine weights make lifting as heavily as you can, safe. I’m a firm believer that every retirement center, assisted living community should provide at the least a leg press, a chest press, and a seat row machine to help load the hip, spine and wrist.  The recommendations for resistance training for bone density specifically include: Reaching fatigue at a weight you can lift for 10 or fewer repetitions Reaching fatigue at a slightly lower weight using power (adding force during the lift) Not every resistance protocol that supports muscle – (which can prevent sarcopenia) – will help bones and prevent or treat osteoporosis. For muscle-specific benefits you need to reach fatigue and it can be done with lighter weights for more repetitions. That, similar to reasons more running doesn’t result in more bone density, will not be enough stimulus for the bone. Nutrition for Osteosarcopenia Low protein is directly correlated with both bone loss and muscle atrophy. High protein is associated with less muscle loss at a given age and better lower limb performance. Protein supplementation over 3-24 months corrected sarcopenia. The intervention provided 6-30 gram servings/day combined with resistance training.  Where older adults need to lose weight, resistance training plus protein intake prevent muscle loss related to calorie restriction. Bone density is also associated with higher protein intake. Further, hip fractures decreased by 16% in subjects who had high protein intake compared to those with low protein intake. Lifestyle Choices Decreasing alcohol intake and managing daily supplements like Calcium(when dietary calcium intake or absorption is less than optimal), Vitamin D, and magnesium may also support bone health. Overall nutrition adequacy is more important than it’s ever been considered before. In an upcoming podcast I’ll discuss the role of stress and happiness, as they’re associated with bone density. It’s simple. Strength training is key to aging well, independently, and to metabolism. Strength training targets bone density and lean muscleboth in a way that aerobic activity does not. That’s not to discount aerobic exercise. It’s important, though in much smaller doses than you’ve ever believed before. The Bottomline on Osteosarcopenia “Those with osteosarcopenia have worse prognosis than adults with either osteopenia or sarcopenia alone. Therapeutic strategies that have a dual effect on bone and muscle are critical in the management of osteosarcopenia.”Those therapeutic strategies include: Adequate protein (6 x 30 gm/day) and calcium intake (1000 day – supplement with 500-600 mg calcium if not consumed though diet) Maintaining sufficient vitamin D levels (testing regularlyto adjust accordingly) Regular muscle and bone strengthening exercises (resistance training above all other exercise) I leave you with this last comment. If you’re not strength training now, start. If you influence and love young women encourage them to get into strength training early in life to prevent bone losses that begin at age 30 otherwise. If you influence pre-teens or teens encourage participation in sports with higher impact like basketball, soccer, gymnastics, and martial arts. Swimming and biking are wonderful activities but have little influence on bone mineral deposits. Balance them with other activities. If you want support with the right kind of exercise, the progression and the tips for safe and effective exercise, I’d love to see you in STRONGER I. Click here right now while registration is open. If you’re listening later, click to check whether I’m about to launch a new 12-week series or to get notified when I do. Resources: https://www.ncbi.nlm.nih.gov/pubmed/31431811 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6686316/ https://www.ncbi.nlm.nih.gov/pubmed/30471719 https://www.dovepress.com/effects-of-water-based-exercise-on-bone-health-of-middle-aged-and-olde-peer-reviewed-fulltext-article-OAJSM  You Still Got It, Girl! The After 50 Fitness Formula for Women Hot, Not Bothered: 99 Daily Flips for Slimmer, Trimmer, Fitter Faster So that You Can Master Metabolism Before, During, and (Long) After Menopause 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!  

Which Infrared Sauna Benefits Do I Love Most? For me, infrared sauna was a health investment, but it was mostly for relaxing and recovery. I loved the idea of natural detox and increased metabolism. But it wasn’t until I was exposed to months of mold in the house I rented that I realized how fortunate I was to already have it right there in my home. I invited my friend Alicia Botryruis from Sunlighten to share some news during Sunlighten’s anniversary. I saw her recently at a conference and they’ve got a new toy! It makes it easy to enjoy infrared sauna benefits on a budget of any size! So I wanted you to hear about it! Alicia has been a health and wellness advocate for over 25 years.  She is passionate about sharing the full-spectrum of a vibrant lifestyle, which empowers people to live a healthier, happier and more colorful life. Alicia believes wellness is equal parts nurture, perseverance and listening to your intuition. Her success is attributed to her belief in servant leadership, copious amounts of artisanal dark chocolate and very high heels.  Questions we answered in this episode: What makes Sunlighten different from other infrared saunas? How does near infrared affect our bodies?  Are there any dangers with near infrared?  How often should someone use LumiNIR wand to see improvements in fine lines and wrinkles?  Is the near infrared in LumiNIR the same as the near infrared in the mPulse sauna? How long and how often do you personally use the LumiNIR to attain the infrared sauna benefits? You can reach Alicia directly to ask questions! alicia@sunlighten.com I have personally noticed these infrared sauna benefits (in addition to mold detox!): Improved skin clarity Boost in metabolism Deeper sleep (and I was a good sleeper already) Less water retention (lowering progesterone levels can cause w.r.) Learn More: Sunlighten.com Social with Sunlighten: Instagram & Facebook @sunlightensaunas   Twitter - @sunlighten 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!

Exercise in Hormone Balance: more than going for a walk Exercise influences hormones. Hormones influence exercise. You, already know this. I’ve said it before here at Flipping 50. But you already know because there are days you don’t feel like exercising, or you feel like the mirror isn’t reflecting the consistent hard work you’ve done. And it feels relative to hormone changes. Whether you knew you were in perimenopause or not– that period of time lasting up to 10 years for some women, you realize that other things were changing too.  Your skin seemed to be thinning, maybe showing more signs of wrinkles or more cellulite than you had before. You may deal with both breakouts and fine lines during this time. You notice more hair loss in the shower. So is the answer hormone replacement? What if you are and you’re still not feeling 100%? It doesn’t do all the heavy lifting, or shouldn’t. And you’ve got a lot more control than we ever might have known. The foods you eat, or don’t, the sleep habits you have, or don’t, the way you handle stress or don’t, and exercise type and timing play a factor. Exercise in hormone balance course: episode sponsor This episode is sponsored by The After 50 Fitness Formula for Women course, it’s my signature course and companion to You Still Got It, Girl! the book. In it I teach you module by module how foods have an effect on hormones, how stress influences hormones, and sleep, and of course exercise. One thing I know better than anything after 35 years in fitness primarily working with women over 40 from the very beginning? We want to know WHY and so we can connect the dots to why it’s important to do this in the HOW we’re being taught so we understand the reason to commit to doing it. What I Believe About You There’s no lack of motivation or discipline. I just don’t buy into that. There’s usually a belief about what, how, and why something works that either propels you or stands in your way. Right now during this After 50 Fitness Formula course anniversary you get not just the 8 modules Plus a bonus module demonstrating examples of exercise, you get: My Bone Health Mini course Exclusive Adrenal Fatigue master class And you’ve still got all the worksheets for every module to use for tracking your progress Plus a private Facebook group THEN I’ve created 5 bonuses you get NOW… but it they go away Labor Day weekend so get in now! A special “get started” recorded coaching master sessionwith me so that you can get the most value and the least overwhelm out of the course A special floor-only strength trainingworkout (20 minutes) so that you can avoid up and down from the floor and make the most of your time 3 strength training plans(one for different schedule needs) so that you’ve got a layout based on 7, or 9 days that includes intervals, strength and rest that is the glue to making results stick A special master class on Fasting & Exercise After 50: Fit or Not Fit? So you can see if it sounds right for you and how hormone balance status plays into your decision Me inside the Facebook group for a daily tip the 20th– Sept 15th!! You’re your personal coach nudging you along the way so you start strong. These extras opened August 20th… join now and get started to get them all…! The daily tips 20th-Sept 15th will help you get a strong start by working on your beliefs about exercise, hormones, and menopause. ***Bonuses will be available for a limited amount of time and not a part of the course long term. So you’ll have longer to watch them when you get in right away before they disappear September 15.  You can only get in if you start by LABOR DAY!  So enough on that, let’s talk specifically about exercise and hormone balance.  So, you are more in control than you may have thought. And it’s less complicated than you think. So this episode is about really unraveling the hormones we’ve got changing most, what they do or did, and don’t without help as they decrease…and how exercise can help. First let’s look at the role of sex hormones in the body. Then we’ll look at how exercise influences hormones. ESTROGEN 1.Grows the lining in the uterus so that the fertilized egg can implant. 2.Increases collagen production in the entire body, most notably in the blood vessels, skin, vagina and bladder. 3.Maintains cardiovascular elasticity and blood flow. 4.Prevents the body from losing bone densityby inhibiting osteoclasts. 5.Increases vaginal lubrication and sex drive. 6.Augments sexual desire. 7.Fuels fat metabolism. 8.Facilitates mental health by increasing serotonin and dopamine in the brain. 9.Stimulates the production of progesterone, testosterone, thyroid, and more estrogen receptors. 10.Modulates adrenaline levels. 11.Is anti-inflammatory. 12.Modulates immune functions. 13.Increases melatonin levels. PROGESTERONE 1.At its peak, stimulates apoptosis (cell death/anti-cancer). 2.Increases bone density. 3.Reduces anxiety. 4.Lowers blood pressure. 5.Reduces cramping. 6.Acts as a natural diuretic. 7.Improves insulin sensitivity. 8.Increases GABA secretion. 9.Is a precursor to cortisol, and all the steroid hormones. 10.Modulates immune functions.   TESTOSTERONE 1.Plays a role in healthy heart and blood. 2.Supports a body to makeless fat, more muscle. 3.Builds bone. 4.Improves verbal memory, spatial abilities and mathematical reasoning. 5.Improves libido& erectile function. 6.Improved mood. With hormone decline, physical health may deteriorate, mental wellness decreases, and chronic diseases may creep in. At least this is what you’ve been taught and the correlation that has been true until now. Until this time when more of us have been exercising for decades or are starting now. This is important: understand that the science that’s collected data up until now is looking at the past. It is not looking at your future.  What if you chose not to believe it?  During the recession, about 14 years ago I heard a speaker get up and talk about just how much we were hearing how bad the economy was at the time. She began with, “what if we decided not to participate?” I challenge you to think the same. What if you decided not to participate in what you were told is coming with menopause and with aging? What if you rejected it? Instead, what if you went on believing you could enjoy an even more vibrant life now because of your life experience and wisdom and personal insight into what makes you happy? Physical changes may include: 1.Increased resting heart rate 2.Rise in blood pressure 3.Amplified immunoreactivity 4.Decrease in short term memory function 5.Changes in body fat distribution and composition 6.Thinning hair on head, arms, legs, and pubic area 7.Increased facial hair 8.Blood chemistry changes such as: Raised cholesterol levels and elevated fasting insulin / glucose levels. Increase in bone turnover markers Positive ANA and increased inflammatory markers  How did that list make you feel? Think about it? If it makes you feel like you’re fighting a war, it should. It’s not much of a party, right? I encourage you to reject the idea these things WILL happen, or that if they do they are permanent. They are merely signs and symptoms. Signs that you indeed are having changing hormones. Changing hormonesis a part of the evolution of a woman’s life whether they occur at menopause or with surgery. You can opt to change. Change exercise. Change nutrition. Change lifestyle habits and break old patterns that will no longer work for you (hint: they weren’t working for you… you were lucky).  What do I mean by lucky? The science we had decades ago was the best we had. But if 39% of all sports medicine and exercise research features females right now, imagine the low percent that featured females 30 years ago.  Exercise plays a role in balancing these hormones and their reactions IF we use an exercise prescription that is HORMONE BALANCING, and not all people all the time. Bootcamps Mass bootcamps with all ages and levels … is very attractive to gyms and trainers. Let’s pack them in and charge a nominal rate but with dozens in a session it’s still a huge win. The energy and excitement is contagious. Unfortunately, injury rates climbed. There is no modification when it’s one or two trainers to 2, 4, or 6 dozen attendees. When others are driven you are driven and yet, that isn’t what every hormone imbalance needs. Group Fitness Classes are no different. Groups of 25 or 30 adults coming together to do either a workout dictated by the instructor’s mood or energy, or a pre-scripted program may not be what any individual needs at the moment. Once you know how hard you need to work and what kind of workout you need, group may work well for you. You know you and then you can choose the best options – and frequency for yourself. Let's talk about weight training. Why Weight Training Exercise for Hormone Balance Weight training is one of the absolute best things you can do for your hormone balance. Specifically targeting growth hormone, testosterone, cortisol, and insulin, with strength training you can introduce exercise without a sweat if that’s something you can do without. Though estrogen isn’t necessarily effected by weight training, it’s effects are addressed as bone density losses are slowed by weight training (and only weight training). There’s more. Additional hormones positively influenced by strength training are endorphins, serotonin, and dopamine. Though aerobic activity has always been associated with endorphins, don’t overlook strength training because the benefits seem to be equal. These hormones also bump cognitive performance long term. After a year of strength training women improved on executive planning abilities (problem solving and memory).  There’s also a reduction in anxiety and depression. High volume lower-to-moderate intensity sets with short breaks works. Low-volume, high intensity sets with longer rest intervals works better. If you’re scared, just starting, opt for the high volume. Progress as you can (and assess on a joint by joint basis) to heavier weights for optimum hormone, bone, and muscle benefit. STRONGER I is a moderate to heavier and STRONGER III is a lighter weight higher volume program for both beginners and for developing “cut” or definition.  HIIT or S.I.T. (sprint interval training) Focus on an aerobic (or higher intensity which is referred to as anaerobic when you can’t sustain for periods longer than 30 seconds) with intermittent recovery periods. The total sessions should last 20-30 minutes at most. Weekly total HIIT times should be 45 minutes or less. After that time injury rates increase and benefits decrease. The body needs recovery from hard work in order to reap benefits. Prolonged endurance activity Disruption of the endocrine system tends to occur at varying levels for individuals. It is more common however in women who focus uniquely on endurance exercise without weight training or HIIT, and or who only add rather than removing to find a balance between activity. Time of day to exercise Intense early and light late is the Flipping 50 guideline. Testosterone levels are naturally higher in the morning. Strength and HIIT sessions that occur early also work with natural healthy cortisol patterns. Late day cortisol drops but your body is warm and loose. It’s the perfect time for “light late” activity like stretching and yoga or a light walk. If you need to accommodate your schedule, later in the day is fine for weight training. Keep your exercise pre-dinner. Avoid any exercise within 4 hours of bedtime. How hard when it’s high intensity? The key to benefits from Interval Training is high enough intensity. There’s got to be metabolic demand sufficient enough to cause change. That is why Flipping 50 recommends always reaching fatigue when you’re focused on body composition, metabolism, and positive hormone influence of exercise.  Fatigue during strength training is getting to a repetition that truly is the last one you can do. During intervals that is breathless. If you’re not doing either of those, you’re not influencing your metabolic-driven hormones and won’t experience the beneficial changes. Whether you want to boost libido, regain lost muscle tone, decrease fat, increase muscle mass to boost metabolism, or regulate blood sugar levels, proper intensity, in other words, training with purpose, not just random exercise is your goal.  Which hormones, again? These matter significantly. Testosterone slowly declines in women leading to menopause and then can drastically drop off. Bye bye libido and maybe your confidence at work. Increased testosterone can be induced by resistance training. Again, provided the stimulus is intense enough. Growth hormone and testosterone have been examined for their role in boosting strength or muscle mass. Especially among body builders. The actual role of them is backward. Resistance training improves levels of growth hormone and testosterone, not the other way around. Increases in growth hormone benefit collagen synthesis and fat burning. Testosterone as stated above supports better libido and energy. Both GH and testosterone support more muscle and lower fat. Resistance training supports the fountain of youth. If you're looking for support and understanding the science behind what's true and what's just always been accepted.. I'd love to see you in the course. Resources: Kraemer W, Ratamess N. Hormonal responses and adaptations to resistance exercise and training. Sports Med 2005;35(4):339-361. Herbert P, Hayes L, Sculthorpe N, Grace F. HIIT produces increases in muscle power and free testosterone in male masters athletes. Endocr Connect 2017;6(7):430-436.  Hackney A, Aggon E. Chronic low testosterone levels in endurance trained men: the exercise-hypogonadal male condition. pii:103 https://www.ncbi.nlm.nih.gov/pubmed/29882545 Copeland J, Consitt LA, Tremblay M. Hormonal responses to endurance and resistance exercise in females aged 19-69 years. J Gerontol A Biol Sci Med Sci 2002;57(4):B158-B165. https://www.ncbi.nlm.nih.gov/pubmed/21058750 https://www.ncbi.nlm.nih.gov/pubmed/20959702 https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/415534 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!

Fitness Nutrition You Haven't Tried In this episode I’m sharing information about a particular fitness nutrition product but on a deeper level about the benefit of the ingredients in the product. You may be one of our Flipping 50 Member Box subscribers and you’ll appreciate the knowledge behind this product I vetted for your box this month – which was all things to make your workout more effective, enjoyable, and beneficial. If you’re not already a member – and you’re into Christmas surprises and all the things that make fitness easier and want to avoid toxic products that mess with your hormones - I’ll link to details in the show notes for today’s episode. First of all, what is it? Hydrogen water is created when you add extra hydrogen molecules to water (which is already hydrogen and oxygen). You can buy it in a can, purchase a machine to split the molecules and add the hydrogen, or use a tablet which is what we’re talking about today. I tracked down Jeff Taraday, one of the co-owners of Trusii, creators of hydrogen tablets for this episode.  I asked him to share the need for Hydrogen with us. I did some research on this lesser talked about component of fitness nutrition and there is significant information available on the benefits of Hydrogen. Benefits that appeal to the Flipping 50 community that include bone health, reducing effects of oxidation on aging, improving mitochondrial function, weight loss and that’s just the tip of the iceberg. Why don’t we hear more about this?  What led you to develop Trusii?  Many of you Flipping 50 audience members already take additional magnesium to supplement a multivitamin and Trusii lists magnesium on the ingredients list so I asked knowing you’d be curious about that.  I don’t love that the tablets contain dextrose – something our audience members are taught to seek out on a label. Can you comment on the reason and role dextrose is included?   There’s no denying that the benefits sound good. Here are some Jeff shared There are over 1100 peer-reviewed studies on benefits of hydrogen gas. There are a lot of animal studies so far, but fewer human studies, so I had to ask about any negative side affects. Numerous articles – several by doctors as well as pub med-published studies, showed no negative side effects to date including studies on patients after having undergone radiation treatments. What guidelines exist about this fitness nutrition supplement? Hydrogen water is GRAS-certified by the Food and Drug Administration, which means it’s generally recognized as safe. There aren’t any regulations or standards when it comes to dosage. I also ask the question about any existing studies featuring women in midlife specifically using H2 products and if so what were the results. I couldn’t find any specifically isolating women in perimenopause, menopause, or post menopause. That’s not a surprise, though there are tests done proving bone density, and improvements in Alzheimer’s, hearing, wrinkles, and ocular degeneration. It also reduces mitochondria damage and oxidative stress and muscular fatigue in athletes. What about results? How soon can you expect to feel results?  It depends on what you’re looking at.  Oxidative stress and inflammatory response to exercise was tested within hours of consumption of 1500 ml of hydrogen rich water for instance. Acute improvements in heart rate during submaximal exercise were also recorded after ingestion of H2 water the day before and day of exercise testing. Some of the brain benefits were recorded after 7 days in traumatic brain injured patients given H2 water. My bottomline is this: I’m going to use Trusii for the remaining 3 months of my training leading to Ironman Cozumel and journal about it in the blog. It’s going to be a staple in my fitness nutrition for these last big months of training. Flipping 50 Member Box subscribers are going to get the chance to try it too. If you’d like to join the Flipping 50 Member Box that gains you access to an exclusive members-only market area I’ll link to it below. I’ll also list the place to review Trusii if you want more information yourself and you can link to a pool of studies there. Resources: Flipping50.memberbox.com Trusii    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!  HAPPY ANNIVERSARY to my signature course! Get it now and enjoy these bonuses (until they're down Sept 15, 2019). Special ends soon!  Get started coaching call Fasting & Metabolism After 50 On the floor workout (no up and down!) 3 sample workout plans Daily tips Aug 20-Sept 15, 2019

End Diets, Food Rules, and Emotional Eating Seeking freedom from diets, food “rules,” and good food/bad food? My guest began this work in her 50s. She’s 64. Know How to Diet but Don’t Know How to Eat? My guest today has help for those who live with diets, food rules, and navigating eating situations. The very thing that is used to treat damage done by eating disorders puts fear in someone who has this disordered eating. Ignoring the real problem won’t give you the freedom from diets, food rules, and constant thinking about food that you want. Certified Functional Nutrition and Lifestyle Practitioner, Board Certified Integrative Health Coach, and Certified Eating Psychology CoachMindy Gorman-Plutzerbrings 24 years of nutritional counseling experience. She introduces a unique functional approach to simple and complex health issues relating to or resulting from disordered and addictive eating behaviors. She is the author of The Freedom Promise: 7 Steps To Stop Fearing What Food Will Do TO You and Start Embracing What It Can Do FOR You(Balboa Press). Next month she’ll launch, “Stop Fearing Food and Start Loving Your Body: An Unconventional Approach to Say Goodbye to Your Disordered Eating for Good!” Mindy has appeared on numerous recognized syndicated podcasts, written for Mind Body Green, and is a regular contributor to The Fifty Plus Life. You have some personal experience that is woven into your practice, share that The title of your program has a unique word in it… WHY "Unconventional?" What’s unconventional about it? Let’s talk about eating disorders in mid-life. There is more now than ever. Let’s discuss the why of that. Is it hangover from younger years or newly triggered? What predicates it, mediates it, and the lifestyle skills we can adapt/adjust to support recovery? What’s the difference between eating disorders and emotional eating? “All foods fit – feeds our anxiety.” ~Mindy Gorman-Plutzer Listen to hear her F.R.E.E.DO.M. acronym referring to healing disordered eating. Connect to Learn More: https://thefreedompromise.com Get social: Social media - facebook.com/thefreedompromise IG - @freedompromise Twitter - @FreedomPromise LinkedIn - www.linkedin.com/MindyGorman-Plutzer 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!  

How to Read a Skincare Label and Find the Hidden Toxins How would you like to be at Whole Foods, read a skincare label and know if it’s worth your health or worth your money in about 10 seconds? How's that related to hormone balancing fitness? The question is, how's it not? Everything you put on and in you effects your endocrine system positively or negatively.  Endocrine & Exercise It’s more than exercise.. which is what the Flipping 50 Member box is all about. The Flipping 50 Member Box is the sponsor of this podcast. Exercise is step one toward fitness, but when you’re not seeing or feeling results, it’s the rest of the After 50 Fitness Formula that is probably holding you back. The Flipping 50 Member box gets you an exclusive box of best products that won’t disrupt your endocrine system, or clog you up with toxins. It gives you the opportunity to keep buying them if you love them for much less than you’ll find anywhere else. It's like an exclusive membership to a marketplace designed around clean health and best practices - items hard to find elsewhere you probably won't stumble across on your own in a busy life. It’s health right to your doorstep every month in the way of products you might never hear about or try…handpicked by me. Maybe you’ll see today's guest's yummy coffee bean serum in the Flipping 50 Member box! My How to Read a Skincare Label Expert Guest:  Trina Felber is the Creator and CEO of Primal Life Organics, a premier, all-natural skin and dental care company.   With more than 25 year’s experience as a registered nurse, Trina is your Natural Health & Beauty Nurse.  Trina adds her nursing care to every product she creates to bring the body back into balance, beauty and harmony.  She is the best-selling author of Beauty’s Dirty Secret and believes Balance Builds Beauty when it comes to health and wellness. Her entrepreneurial skills and business-savvy mindset are an inspiration to women everywhere.  You will learn in this episode: Tips to clean out your bathroom cabinet and clean up your health act How to read a skincare label Back to school supplies include beauty products? The premature aging ingredient you’d never suspect in your beauty products… Are you paying a lot of money for the product or the promise… how to know? Questions We Cover in this episode: Why is it important to know what is in your skincare? Most skincare is in plastic- but yours is in glass.  Is plastic bad for skincare? Are there “hidden” toxins in organic, natural and “safer” skincare?  If so, how do we find them? What is the difference between organic and wild crafted You have five tips on how to read a skincare label- can you tell us these? "It takes 26 seconds from skin into bloodstream" and goes directly throughout the body traveling to brain, heart, lungs. Don’t be fooled: “safer” = safe with a risk.   Connect: Facebook: Primal Life Organics IG: @primallifeorg Twitter: @primallifeorg Get your DYI Natural Facelift kit A small habit 2-3 minutes a day every day will make a difference! 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! If this episode on how to read a skincare label was helpful, share it!   

What can Chinese Medicine do for menopause symptoms? New to Chinese medicine? But done with hot flashes, night sweats, and insomnia? Then you're in for a treat and you can join me while I get schooled on the benefits of Chinese medicine for menopause.  My Guest: Brodie Welch, L.Ac., M.S.O.M.  is a transformational coach, Licensed Acupuncturist, board-certified herbalist, and holistic health educator at the confluence of the health and personal evolution. She’s the creator and host of A Healthy Curiosity: the podcast that explores what it takes to be well in a busy world. A lifelong student of consciousness, Brodie has been practicing meditation, yoga, and qi gong for over twenty years and holds teaching certifications in each of these disciplines. Brodie synthesizes ancient biohacking techniques from Chinese Medicine, Ayurveda, and yoga with the latest health research to help self-aware, high-achieving women break the cycle of stress, overwhelm, and self-sabotage so they can enjoy the lives they’re working so hard to create, and live into their potential. Questions We Cover in this episode: From your background in Chinese Medicine -- how can Chinese Medicine help us flip 50? You and I were on the set of the Dr. Nandi show together for an episode on simple exercise at any age. Share with our listeners what you were there to talk about.   You work with a lot of women going through menopause: hot flashes, night sweats, insomnia, anxiety: what's happening here from a Chinese Medicine perspective?   There are lots of different ways that we can show up at age 50 or 60 or 90.  From your perspective after seeing patients for over 15 years --what do you think makes the difference?   None of this is really news: but you've delved deeply into why people don't do the things we know we need to do to take care of ourselves.  Why is it so hard?  You talk about self-care as a feminist issue, and "embodying self-respect." What do you mean by that, and how can we actually embody self-respect as women? Connect: https://brodiewelch.com/opt-in-bundle https://www.facebook.com/BrodiewelchLAC   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!