The Flipping 50 Show

  Natural Remedies for Hormone Health and Optimal Weight When you want to feel better and want natural remedies that support your body’s ability to heal itself, look no further. This episode has a wealth of tips for food, living, and using essential oils- a favorite health remedy topic for Flipping 50 listeners. My guest, SABRINA ANN ZIELINSKI is a certified group fitness and martial arts instructor, health coach, lactation consultant, and a natural health guru. The mastermind behind the allergy-friendly food recipes and do-it-yourself remedies featured on NaturalLivingFamily.com, she’s known as “Mama Z” to many fellow moms who are looking for natural ways to care for their families. Mama Z started NaturalLivingFamily.com in 2014 with her husband, Dr. Eric Zielinski, to help people learn how to safely and effectively use natural remedies such as essential oils. Now visited by more than six million natural health seekers every year, NaturalLivingFamily.com has rapidly become the number one online source for biblical health and non-branded essential oils education.  Questions we cover in this episode: How can you use essential oils to help balance hormones?  “Put the healthcare back in your own hands.” Sabrina’s favorite blend: Clary sage Geranium Ylang lang 10 drops each in 10 ml + fractionated coconut oil (MCT) or organic jojoba oil EO Natural Remedies shopping list: Chamomile Lavendar Orange Rosemary Cyprus Thyme For a Foot massage or diffuser: Chamomile Lavendar Vetiver Equal parts of each of those 10 drops each + carrier oil Use 2 drops each in diffuser. Another option: Lavendar Chamomile Peppermint Equal parts of each of those 10 drops each + carrier oil  How should women best use essential oils to set themselves up for success during peri/menopause? Sabrina shared three areas to add EO blends to your body.  Detox bath to reduce inflammation: 1 cup Epsom salt ¼ cup ACV 1 T olive oil 6-8 drops lavender 1-2 drops of lemon Soak 30-40 min. in hottest water you can stand. 6-8 drops to 1 ounce carrier oil. Use on areas you sweat a lot. Want a lotion you love? Visit naturallivingfamily.com Hair loss or thinning hair? Peppermint Rosemary Lavendar Tea tree Magnesium with gel with seaweed extract Used on roots of hair immediately out of shower daily. Once a week use castor oil with same 8 drops for one ounce. Pour it on head. Use a shower cap. Let it set overnight.  What are some foods you’d like to see women eating? Focus on the lists: Clean 15 and the Dirty Dozen Fiber Polyphenols As a group fitness instructor, what are some of the best ways you like to recommend women get active and stay motivated to exercise? What are some of your favorite detox tips to lose weight and balance hormones? Can you share one of your favorite food recipes from your new book?  Fat Burning Roll on Lime 4 Peppermint 3 Grapefruit 3 Cypress Euclapytus Carrier oil Kale & Avocado Super Pesto 1 ripe avocado 10 oz curly kale 2 ¾ fresh basil leaves 1 oz fresh thyme 8 garlic ¾ water ¼ lime 1 tsp Pink Him salt ½ tsp white pepper 2 drops lemon essential oil Add to food processor. Blend  Any last thoughts you'd like to share about The Essential Oils Diet and what else can people discover from your book? May 7 is the publication date for their newest book!  Looking for natural remedies for hormone balance? Essentialoilsdiet.com which will show you all the new book bonuses. Naturallivingfamily.com    Was this episode helpful? Please leave a rating in iTunes! Visit Flipping 50 Click "listen in iTunes" Click Ratings and Reviews Make your 5-star review (no matter what you think we want the real review!) Know how much I appreciate this! 

Do You Have Leptin Resitance?  Leptin resistance, less referred to than insulin resistance, often exists in overweight and obese women and interferes with ability to lose weight. Do you fail to lose weight even when you diet and exercise? Are you 20 or more pounds overweight? Are you highly stressed? Are you sleep deprived? and... Do you couch-compensate?  If you do your run, walk, zumba, do you subconsciously compensate the rest of the day with less activity?  You may be at risk if you’re in menopause. And it may be sabotaging your results.  A 2019 study shows the more women in menopause exercised the less active they were in their daily lives. Say you decide to relax on the couch instead of do housework, you enjoy a glass of wine (or two) on the deck instead of taking the stroll around the neighborhood… it all adds up. To potentially, more weight and body fat. In fact, it negatively affects your hormone levels, namely leptin tested in this study. Leptin is your satiety hormone, telling you to push away from the table or leave food on your plate (gasp!) because you’re done. It often misfires in overweight or obese individuals. It’s more common among those who are over-exercising yet under-moving. It’s a phenomenon likened to the all-too-common overeating but undernourished. And it’s relative. You don’t have to be a marathoner to be doing too much for you. Not New News Literature has long suggested that the amount of all day every day activity N.E.A.T. is more associated with overweight and obesity than is a gym or at home “workout” session. Even in gym-rats and regular exercisers. If they were more inactive the rest of the day, they are potentially doing less good than a moderate exerciser on the go all day.  Find the right dose of exercise to make you inclined to be more active all day.  Especially if you’re feeling so deserving that you overcompensate with food and or over couch-compensation, your exercise mindset can put you at risk. How to Avoid the Workout-to-Couch Trap Track ALL your steps. Try removing your tracker when you’re exercising and compare your non-exercise activity time (N.E.A.T.) on days you exercise to days you don’t. Or to you before you start an “exercise” program to after you start an exercise program.  Mindset matters when it comes to exercise.   Is it punishment? Is it enjoyment? Is it rewarding? Are you trying to burn it off, tone it up, remove it, change it, because “it” now isn’t acceptable. Exercise plans matters, too. Is it an appropriate duration, frequency, intensity level for you? Is it based on your “allostatic load”? [the whole sum of stressors from all sources of life] Why You Care About Leptin Leptin messages your brain how much fat you carry. It is the satiety hormone that tells your brain you’re full when you’ve consumed enough. But it can go haywire and in many obese adults leptin resistance is common. If you have leptin resistance you have plenty of fat but your cravings are high and you burn fewer calories when you are active. What contributes to leptin resistance? High stress levels Lack of sleep High insulin levels (cravings>snacks>insulin>fat stores>cravings….) Too much exercise (of the wrong kind at the wrong time) Simple carb and sugar consumption Solutions for leptin resistance: Avoid processed foods – they cause inflammation and increase cravings Avoid foods you’re intolerant to - they drive inflammation up, test don’t guess Eat soluble fiber – higher fiber consumption prevents and reduces obesity Exercise –do it late in the day for leptin resistance (not for all hormone balance)             You’ll boost your growth hormone by 60% with strength training than steady state exercise             You’ll double your energy expenditure from HIIT vs. continuous (steady) training             You’ve got to avoid injury and overtraining: HIIT all the time increases injury risk (there’s an upper limit) Sleep – take steps to support sleep in every choice you make all day Eat protein – protein and fiber together kill cravings and support fat burning Stop snacking – those small meals all day don’t give your liver the break it needs Lower triglycerides  - reduce carbohydrates except for resistant starches (cut sugar!) Last, stop dieting. Focus on micronutrient density. Make every bite count. Too few, too low quality, or junk calories each starve your body or confuse it, which slows your metabolism. Start cooking. Buy and eat real food. Meal prep in your own kitchen is inversely related to risk of obesity. [So is being slightly lesssocial, more active, and working in an active job.] Many ways to cheat the system exist today for those with time constraints. already-chopped blends to start soups (onion, celery, carrots) crockpot or Instant Pot High-powered blenders (soups, smoothies, pesto, dips, dressings) One-pan (or pot) meals made-ahead Leptin resistance can create a vicious cycle making weight loss seem impossible. The good news is, it is reversible. Don’t rely on willpower. It’s not a discipline problem, girl. It’s literally chemical and the right steps in the right sequence can support you.  Get the cheat sheet for this episode! visit: https://www.flippingfifty.com/leptin-resistance Resources: https://www.minervamedica.it/en/journals/sports-med-physical-fitness/article.php?cod=R40Y2018N10A1497  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3223413/ https://www.jsams.org/article/S1440-2440(18)30062-8/fulltext https://journals.lww.com/acsm-msse/FullText/2017/05001/The_Comparison_Of_Energy_Expenditure_Between.1705.aspx  Need support? Right now it's 50% off and includes exercise videos (weekly for 8 weeks), nutrition support, and the mindset shifts so you can unlearn "facts" from decades ago that have been disproven and replaced. Fit-u 

Hormone balancing doesn't have to rely on bio-identical hormones. You don't have to wonder if you can afford functional doctor or bio-identical hormones, or supplements. You first need to understand how to exercise - and support it with habits including eating the right foods at the right time. Hormone balancing gets its foundation in the habits you do daily.  Hormone balancing will be a struggle if you ignore the powerful impact your small daily habits have. If you've let a cup of coffee turn into two or three...  If you've let your workout slide to the side in favor of working another hour... If you've let sleep take the back seat to some Netflix binge... If you've let a drive through or picking up food at the moment you're already tired and cranky become a habit... Hormone balancing is harder.  But exercise to lose fat and punish calories out of you does not work and in fact backfires for most women in midlife.  In this episode I elaborate on 10 tips for Hormone balancing that are key to the After 50 Fitness Formula for Women including: Do your intense workouts early Light workouts are best late Restore before you do more especially if you're in adrenal fatigue Get deep sleep Choose your activities for the joy not for the calories or fat burning Go pro - eating a high protein meal 60-120 minutes after a tough workout If you change the way you think about exercise you'll better be able to support your hormone balancing.  Share your comments with me below this episode!  You may be thinking hormone balancing is something you've got to see a doctor for, and while a practitioner can be helpful- and necessary - YOU are your first and best ally in hormone balance.  Need support? Join the 28 Day Kickstart! Try it solo or better yet, do it with a friend! 

Natural solutions for a sexy younger you... doesn't that sound yummy? My guest today is all about the Flipping 50 lifestyle. It's as if she co-wrote You Still Got It, Girl! because she totally repeats our mantra: eat more, exercise less, and sleep yourself skinny... you'll love her!  Robin Nielsen is a Functional Clinical Nutritionist, and Hormone Expert, with over 15 years of clinical experience. She specializes in hormone balance, helping women to grow younger no matter what their age. She is the Founder and CEO of Juvenescence, supporting women in midlife, and she’s the CEO of Insulite Health, pcos.com - the world’s largest and most comprehensive company supporting women with PCOS naturally. Robin is co-creator of the very popular Sexy Younger You! conferences and programs, and is the creator of the Natural Solutions for PCOS online conference.    >> Questions we cover in this podcast: 1) Tell me more about Sexy Younger You! What prompted you to create these programs?  2) What are the things that we need to pay attention to as we age to become more of a Sexy Younger You?! 3) Everyone’s talking about hormone replacement therapy. What are your thoughts on this?  "We’ve been working on the symptoms we have in menopause for decades. They didn’t come on overnight." 4) Vaginal dryness, painful sex and urinary incontinence can really affect the quality of a woman’s life. How do you suggest women address these concerns naturally? 5) What are your 5 Secrets to Breaking Free From Menopause Syndrome? Eat More Whole Real food and exercise less Build up stress resilience Support detoxification Sleep your way to the top of your health Replace missing nutrients    Join Robin’s group: https://www.facebook.com/groups/naturalsolutionshormonebalance/  Connect:  https://www.facebook.com/groups/naturalsolutionshormonebalance/ https://www.instagram.com/robinanielsen Special gift for listeners: Link to Robin’s free gift: https://www.facebook.com/groups/naturalsolutionshormonebalance/ Get Robin’s free gift: Top 10 things that throw off hormone balance by joining!    

Solid and stable relationships are foundational to self care –whether we’re talking with a significant other or friendships – that’s where our conversation started.  Eighteen year-old Stanley Padgett married his seventeen-year-old high school sweetheart in what easily could have been another divorce statistic. Another couple who naively wed too young and couldn't make it work.   While they enjoyed each other, they were tested early and often. They raised their first child while working their way through college. Their second wasn't any easier as Stan was attending Duke Law School at the time. He graduated from Duke University School of Law in 1982 and has been a business trial lawyer in Tampa since then. And that was just the beginning. With 3 children and many grandchildren (and more hoped for), Stan and Linda experienced unimaginable joy with the growth of their relationship and family and unimaginable grief with the loss of two grandsons. Not only did they make it through together, but their relationship strengthened with each adversity, each blessing, and each year that passed.   Solid and stable relationships are foundational to self care –whether we’re talking with a significant other or friendships – that’s where our conversation started. Questions we answer in this episode: What are some of the relationship pains you’ve experienced? How did you survive a teenage marriage? What's the difference between surviving and thriving? What are a couple of things couples can do immediately to improve their relationships? Go to bed together every night. Write them one note of appreciation every day. Learn More: www.relationshipmagicacademy.com Connect with Stan: Instagram - https://www.instagram.com/relationshipmagicacademy/ Facebook - https://www.facebook.com/RelationshipMagicAcademy/ Linkedin - https://www.linkedin.com/company/relationshipmagicacademy/?viewAsMember=true Youtube - https://www.youtube.com/watch?v=nE70toYDYQ0

You don’t have time to workout? I don’t have time to work out. Really? This post is not going to sit well with you potentially. So read this next couple sentences carefully. If you’re content to complain about not having time or energy to workout and you truly think that on summer break or once you retire, or that it must be easier for someone who doesn’t live where you live or work the kind of job you work, or have kids and a spouse or kids and no spouse…  Then stop reading/listening.  This will be a waste of time and it may ruffle your feathers. It’s B.S. that you’re in your “comfort zone” and its hard to get out of your comfort zone. Because that’s what we say right? That’s what so many employees have said to me. “I’m just not comfortable with that.” And a few woman in pursuit of more energy, their best health, who aren’t willing to be uncomfortable for a while and wrap their mind around the fact discomfort is growth. If you … were in your “comfort zone” you wouldn’t be looking for change.  Health takes change. Change is hard.  Every professional woman I know – whether it’s a coaching client, a speaking colleague or a fitness professional – dreams it will get easier when she’s making more money, gets a promotion, or has her own business, or maybe has lost the weight. Guess what? No that’s not how it works. When you get to the next level and the next, every single time it gets harder. You work harder.  Your habits have to be better more consistent. The life that you have now is the cost of the life you want.  You don’t get to spend hours on the internet playing Candy Crush or watching Netflix late at night. Not if you want energy, great skin, a clear mind and a great mood the next day. If you want to stop aches and pains start sleeping better, the cost is the glass or two of wine you want several times or more a week.  If you want to have a change you have to change and yes, the unknown may not be what you think it will… it may be better! No matter where you are you can look at any one else- everyone else- and see how much easier they have it. So I’m going to give you a second chance to bail. You will not offend me.  But have you ever noticed war vets come back having lost a leg and end up doing marathons. Blind people do triathlon. People with diseases choose not to accept the diagnosis as a prognosis. Even though it hurts, it’s hard, and it gets resistance from everyone around them. If you won’t start for eight more weeks because you’re going to retire then and that’s when you’ll start, there is a good chance that you won’t. You won’t treat it like a job then either. Like it’s not optional. Like it could save your life or at least put years in your life. Because it won’t be convenient then either. You’ll be retired. You’ll be free and want to enjoy it.  The devil you do know is better than the devil you don’t.  It’s silly really to talk about time. Which is where inevitably this conversation almost always goes. Blogs and articles go into how long it takes. And how quickly you can really work out. The 15-minute or the 7-minute or the 4-minute workouts are all the rage. But they are no better than anything else if you don’t do them. So it’s not time. It’s an excuse.  You have time. You’re just spending it doing something else. Cruising the internet, supposedly catching up with “friends” not really online at the same time anyway. Watching movies. Staying up late so everything takes longer due to brain fog. You’re making bad choices. You have time. If you want to do something you do have time. The real answer to how much time? In 10 minutes twice a week you can do a strength training workout. In an hour a week you can prepare 3 main courses and a couple sides so you stop eating out. You choose not to do this. It’s an excuse.  You and I are very good at convincing ourselves our perception is reality.  If you’re going to use it, call it what it is and decide you don’t want this bad enough.  Whatever this is… more energy, healthy weight, feeling sexy and vibrant. There is something much deeper than not having time or wanting to get out of your comfort zone and it’s not… easier for everyone else. A vacation is not a trash your body experience for someone who loves herself. So what’s up with that? You don’t really want it.  You do hard things in certain areas but not others? That could be it. You don’t have any ability right now to do more because you’re in a lot of hard things as it is. You're using willpower up. That’s OK. I get that.  But don’t trash yourself. Don’t decide, I can’t workout right now and then go and eat out four times and get dessert every time. Don’t stay up late and do something so wasted like cruise the internet. How does that make your life better? If you want to call a friend, try the phone. Don’t resign to an inability to sleep and then drink wine every night and pass it off as “light” drinking instead of addiction. Whether the alcohol or the sugar an every evening cocktail ritual is probably not your longevity’s best friend – or if you’ve got a weight loss goal or struggle with sleep, there are so many ways that this complicates your health. Inflammation, insulin, influencing your choice. I don’t have time to workout ? In the face of things like this, turns to I don’t have energy to workout. When you stay up way too late, you’re already way too stressed, of course you don’t have energy to workout.  And no one, girlfriend is going to give you permission or should have to give you permission to delay dinner by 30 minutes if you can’t exercise in the morning. You have time. You just don’t really want to have to use it. Get real with yourself.  28:10 How much time does it really take?  How much time do you think it takes? Because you’ve been conditioned your whole adult life going to hour long classes or told you have to do cardio at least 20 minutes or up to 60 to get benefits. You’ve been told that the more time you do the more results you’ll get. It’s just not true.  You’ve assumed that a weight training workout is like that too. That I know because too often I’m asked “How long should I lift weights?” And that is a question that doesn’t even make sense. I’m sensitive to the fact that might sound condescending – it’s not meant to – because you’re not to blame. You’ve just been given the wrong impression. Time has so little to do with effectiveness. Take two kids who have the same math homework. One gets it done correctly in 10 minutes and the other takes 40 minutes to get it done, with fewer right answers. Is the question how long should a kid spend on his math? It’s about getting to the right answer. How Much Strength Training? For strength training – and that is the fastest way to get the most fit in the least amount of time. It’s the fastest way – in terms of weeks and months – to see a long-term change in your body. It’s the least amount of time you can put in exercising to get the most benefits. I’ll link to some other blog –only and podcast episodes where I’ve shared the biggest benefits of strength training. If you’re completely crunched for time you can get a full body workout in about 10 minutes. Twice a week – provided you have good form – use the right exercises – and you reach fatigue according to your beginner/or advanced status and you will have stimulated your muscles enough to change. That’s getting to the right answer. If you have 30-40 minutes twice a week will you get more benefit? Yes. You’ll be able to use additional muscles, use more movements. But you’re going to be busy. Even women who aren’t tied up with a job, a family, a commute… make themselves busy. We all perceive ourselves as having things to do. Or we volunteer, care for others, get involved with friends – and that’s all good. You’re going to need those short alternatives too. Mentally you’ve got to stop thinking of them as a waste of time or not worth it. Just 30-40 minutes twice a week can change your life. Your longevity, mood, brain health, muscle, bone, disease risk and the expression of genes associated with aging. Yes, you can reverse aging. Or you can complain you don’t have time now and suffer later. At some point something may make you sick and be your cause of death. The length of that sickness is in your control. You may slip away in a deep sleep. But the problem is we never know. The quality of your life between now and when you know the answer stands to benefit or deteriorate based on what you do every day. I don’t know the answer to… what is more important to you? But that is the question you have to ask when you say you don’t have time. Somewhere in the cycle of your 24 hours you have time you’re choosing to spend in another way that is getting in the way of your exercise. I’m going to link to strength training resources in the show notes. There are dozens of options in YouTube to watch. If you want support beyond five minutes for consistent progressive exercise the STRONGER 12 week program is open while I’m recording this podcast. It’s 12 weeks for a reason. It takes at least 66 days to make a habit – and I’ve guaranteed I’ll have you beyond that. I want you hooked! In a regular habit, feeling so good you don’t want to stop.  STRONGER I STRONGER II is also open (but it is a bigger time commitment and I don’t recommend it if you’re short on time or just trying to get hooked on strength training – keep it simple). Muscles in Minutes YouTube.com/flipping50tv

Don't miss this special broadcast answering questions about the STRONGER I and II programs. Recorded this last day of the 50% off rate, I don't want you to miss out if it's perfect for you and want to be sure you don't register if it's wrong for you right now.  https://www.flippingfifty.com/getstronger  https://www.flippingfifty.com/getevenstronger  Registration is open until April 15 but the rate increases tomorrow so take advantage of this now! 

Menopause Fitness: Menopause is Not a Sickness  How do you modify your fitness to reflect a menopause fitness routine that will make you better not tired? This episode is about identifying what signs and symptoms are telling you.  This episode is brought to you by STRONGER series of strength training for women. The first and ONLY existing hormone balancing strength training programs for women in perimenopause, menopause, and beyond. I have designed to include joint care, energy needs, address adrenal fatigue avoidance or treatment, bone density, metabolism boosting… all around hormones. Enrollment is open right now as I record live. It opens up a few times a year. If you’re listening to this when the programs are closed you can be the first to be notified when they open (and there’s significant savings for early bird registration), so visit https://www.flippingfifty.com/getstronger or for cellulite specific programming https://www.flippingfifty.com/getevenstronger to be first to know when doors open again. Let’s get something straight. There are signs and symptoms associated when you’re not feeling your best. There are signs and symptoms that what you’re doing right now isn’t working.  That is very different than accepting signs and symptoms of menopause as if they’re to be expected when you go through menopause. It’s not as if you have the flu or mono or food poisoning. How do you know you’re in peri-menopause? Some women are in it for a decade before they actually have gone 12 months without a period and are in menopause. The best way is to test your hormones. You’ll know best if you’ve tested hormone levels when you felt great! But so many women only check under the hood when things aren’t going well so you may not have a well-girl check. I test every six months if I’m changing my routine or annually if not. If you haven’t done that testing now still reveals some benchmark. Because the alternative is to assume that you’re gaining weight and you never have before so it’s peri-menopause, or you’re tired all the time and it’s just peri-menopause. It’s hormones. That’s just making it OK to experience that and not find a new strategy. Those are definitely signs and symptoms. They’re signs and symptoms that you are due for a change, not necessarily THE change. Changes in your exercise routine, the rest you allow between workouts, your nutrition, sleep habits, your awareness of your micronutrient levels, gut health, and how you deal with stress of all kinds are being suggested to you by your body. That’s what signs and symptoms do. Tho menopause isn’t an illness it’s often discussed like one, in fact a chronic and fatal one that you can’t do anything about. Oh, it’s hormones. Oh, I wish I could sleep, I can’t.  I’ve tried everything. Really? Here’s the truth about that statement. Instead of it meaning, “I’ve tried everything one thing at a time, I’ve stuck with it and tested it in isolation to consciously assess effects before moving on to the next thing,” It means, “I’ve randomly tried one thing after another at the same time with other things or in unique circumstance, when I remember it and read every blog, consulted Dr. Google and experts online that don’t know me or my history. I’ve tried program after program and done them mostly but didn’t believe [in the science behind it or there was none] some things I left out.” Random acts of fitness, nutrition, or approaches to any habit change, will get random results. Never is that more true than when you want specific answers to a specific problem. A program of any kind that works for all ages, both genders, is not likely to work for a woman in midlife. Even two women in the middle of midlife changes can’t follow a specific “diet” or exercise plan and get the same results. You need a blueprint like those quizzes in junior high Tiger Beat. If this…then that, if yes, then … so that YOU get to YOUR answer. So even if you used to do it or this sounds familiar, “When I went through this program a couple years ago I lost XYX, but I’ve gained it back,”it didn’t actually WORK! You weren’t in.  Lifestyle change means you’re going to adopt a way of life that doesn’t include drive-through and frozen dinners. You’re actually not going to feel deprived and I-deserve-this at the end of the week. Because you know what you deserve is to feel better and throwing food or alcohol in, not sleeping well, or voting exercise out makes you feel worse.  Eating out is not the limiting factor in sticking with it. Willingness to be that person at your table who orders what she needs to feel good is. The menu is just a suggestion. Everything on that menu can be prepared void of sauces or marinades or foods you’re trying to avoid if you ask or demand it. Order two sides of veggies and a simple protein source. It’s doable. You are the customer and you are certainly in charge of what goes into your body. Traveling is not the limiting factor in sticking with it. Willingness to get up 30 minutes earlier for an interval walk, a hotel room, or gym workout is. Willingness to eat lightly in the airport with veggies and hummus, boiled eggs, or nuts and seeds. Why are you doing that? Are you on a diet? They’ll ask. Those might be the questions you get. Your answer? It’s hormones. That’s the time that answer is appropriate. It’s not the catchall phrase for I’m helpless so I’m going to have 3 glasses of wine, screw it. Signs & Symptoms your menopause fitness plan needs a change: Weight gain Belly fat weight gain Bloating or gas Constipation or Diarrhea Sleeplessness Stress Brain fog Crushing fatigue Mood swings Increased intensity of existing depression or anxiety Cellulite Chronic or frequent injuries Hot flashes or night sweats  Circle back to the top of this post. The previous list is notsigns and symptoms of menopause you have to just live with. They’re signs and symptoms your body isn’t happy with your current choices. For better menopause fitness you can change: Type and timing of your exercise Type and timing of your nutrition Sleep hygiene habits Stress exposure and resilience Rest intervals between exercise (sets, days, weeks, even months) The way you cook The #1 thing you have to change if you want to change menopause fitness is your mindset.  If you are “trying it” you’re already forming a decision that there’s probably a chance it won’t work and you’re going to be able to cross it off the list at least. The only way you win is by deciding you’re going to make a lifestyle change, you are in control of your journey, and you will stay on the course – not jumping from one program to the next – until you get to the bottom of it. A program that doesn’t work might reveal you have a deeper level problem. You need to test for micronutrients, or take stronger measures to fix a gut health issue. That’s not failing. That’s a logical sequence of doing everything you can with personal habits so that need can show up. In the end whether you need additional supplements, you do or don’t do bio-identical hormones, or you need something to change your gut health your personal habits are the foundation of it working and what you’ll come back to. You can feel good again. Can you “get back to where [I] was before when I was in such good shape” ? You’re not going back. You’re going forward. Going back to what worked 20, 10 even 5 years ago won’t work. Ever.  Yet, less, but the right exercise will. More, of the right foods will. You may need to reduce both exercise and your food intake for a short time to reset. You can have volume you just need to allow your body to detox (naturally) and your liver (calling shots on fat storage) to function better before you jump ahead. Trying to exercise more and more while eating less and less could be the very problem with your menopause fitness. Trainers and fitness blogs are ripe with the antiquated calorie deficit formula. It takes no consideration of hormone fluctuations and faulty processing of food. Exercise of today is often focused on science of yesterday. If you’ve got evidence it’s not working in your menopause fitness approach, it’s not your fault. The messages are everywhere telling you to do the very thing that may cause signs and symptoms. Need support with menopause fitness? I’m often asked, what is the best way to get started? First steps: Subscribe to the Flipping 50 podcast Search other blogs for topics you want more of Read You Still Got It, Girl! Read (it’s immediate in digital form) Hot, Not Bothered Watch Flipping 50 TV episodes (I’ve answered questions from you!)  If you want to get right down to consistent progressive support beyond a random YouTube video, 5 minutes, or an episode… More specific faster support: Choose a program to go from A to B to C logically Get started with an exercise program to act as a catalyst for other steps For custom support: Get one-on-one coaching if you have a special situation Gone through a program? A Fast Flip is available to women IN a program currently (by invitation only: ask) Let me know how you’re doing with your menopause fitness!

Exercise for Cellulite Reduction Solutions First things first: cellulite reduction and this conversation is not about perfection! It IS about confidence though. Not feeling your best can rock your confidence and who needs that!? Cottage cheese. Dimples. Whatever you call it, no one wants to see it. Do cellulite reduction solutions actually work? Do they have to hurt? Are results temporary or permanent? Back in 2016 I shared a 4-step cellulite reduction solutions process and it worked. There’s new research on cellulite and it’s 5-steps. It works better. I’m putting final touches on a brand new program to target cellulite. I’ll share more and a special invite to be a part of the beta group (for 50% off) later. Cellulite Reduction Cellulite: what it is – beyond the dimples and cottage cheese – and what causes it. Age – it happens at any age. Teenagers can have cellulite. Genetics are clearly at play. That’s your DNA and yet, epigenetics matter. More. Muscle – losses start happening at age 30 unless you’re actively doing something to prevent it! Fast twitch muscle is lost 2x as fast as slow and that effects your metabolism! Fat – increases by default if muscle decreases. Fat increases can occur due to poor eating, increased stress, as well as that slowing metabolism caused by less muscle. Skin – Aging skin is a big part of the cellulite problem and improving your skin is a part of cellulite reduction. Collagen production reduces as you age causing things like more pronounced wrinkles and the appearance of cellulite. Sleep – All of the repairs to muscle and skin occur while you’re sleeping. So if you’re not sleeping enough or not sleeping well cellulite may get the edge. Stress-induced cortisol doesn’t help you burn fat, it increases fat storage, so sleep is a must. Cellulite reduction solutions: Sleep enough. Know your personal need. Eat for fat and cellulite reduction and for skin rejuvenation. That’s not low fat necessarily but quality fat. Lift weights to fatigue. Cardio interval in the right frequency and intensity. Sequence your exercise correctly. There are 5 steps that make all the difference. Get the right intensity at the right dose. It’s not now nor has it ever been more of what’s not working!  If you’d like consistent improvement vs. random improvising check out the brand new STRONGER II: Smooth & Strong. You’re invited to be a part of this 12-week case study as we launch in beta. If you’re interested in help long term and not just for a few minutes, now’s the time. I’m launching STRONGER II: Smooth & Strong a 12-week program and I’m looking for women for our beta program willing to commit and share before and after results and program feedback. Flippingfifty.com/getevenstronger Resources: Chalene Johnson podcast 2016 Flipping 50 podcast Flipping 50 TV episode 29  

  10 Studies: Protein Intake and Strength Training After 50 Protein intake and strength training together are your dynamic duo for aging and loving it. ~Debra Atkinson 1) Protein was the determining factor when high or low carbohydrate intake didn’t have an impact on successful aging. “Successful” was determined by an integrated rating of social, physical, and mental performance. 2) In a 2018 review of literature of protein intake influence on aging researchers reported: “Currently recommended protein intake for aging adults may not be sufficient for muscle mass and strength maintenance. To minimize the adverse health and environmental effects of excess animal protein consumption, incorporation of sustainably sourced plant proteins may be a promising strategy.”  I’ll link to previous conversations about the animal and plant protein dilemma.   3) Very high protein intake (≥1.2 g/kg/day) and high protein intake (≥1.0 g/kg/day) groups showed better lower limb physical functioning and walking speed (WS) performance in comparison to individuals who present relative low protein (