The Flipping 50 Show

You may have noticed that this episode doesn’t have any music over the introduction. If you’ve listened to Flipping 50 for a while, you know that most of the episodes do. It’s when I get ideas and no time to send it off to my podcast support team that probably drives my team crazy. But I do believe that sometimes done IS better than perfect or good enough is good enough if the alternative is never doing anything. This is one of those episodes where I was so excited to share things with you … hopefully to inspire you to start strength training if you haven’t been, or to have you start strength training more consistently, or start strength training more effectively … where ever you are, likely if you clicked this podcast this is for you. Start light if you’re just beginning. When you start strength training there is no need (or benefit) to lifting heavy. The neural component is responsible for changes in the muscle the first 4 weeks at least. So more weight won’t get more results faster. Allow your connective tissue to make the necessary adaptations while your brain is flipping on all the switches. Avoid working the same muscle group two days in a row. The breakdown during exercise requires the rebuilding and repair of muscle. It is the days of rest & recovery between workouts when you get fit. More rest not more exercise is the answer, particularly after 50 when we each take a little longer to recover than we did. It’s not a limiter to the amount of work or the fitness level you have… unless you ignore recovery. Work to fatigue. This tip is one of the absolute most important for women in midlife who want to start strength training. Working the full body with each muscle group reaching fatigue is better for changing body composition than is moving fast and getting tired. Make the distinction between rapid movement that makes you tired and movements that help you reach muscular fatigue at the end of each set.  Eat enough protein to repair muscle. If you’re going to start strength training you’re going to see and feel some results even if you change nothing else. If you want to take the next step and also change nutrition, you’ll see and feel even greater results. At some point if you don’t have nutrition going for you, your results will plateau. In the STRONGER program one of the important tweaks we made after the beta test was to include information about how to eat pre and post exercise along with how meals throughout the day can help or hurt your results.  The building block of muscle IS protein. The timing of your protein is more important now than ever. Muscle protein synthesis begins to decline with age. That means that 70-year old needs almost twice as much protein at a meal or post-workout as a 20 year old to reap the same benefits. You can, age is not a limiter here either, as long as you consciously consume protein on a per meal and a post workout basis. Progress. Many older adults, particularly women, halt their ability to increase lean mass and decrease fat because they continue to do the same protocol (sets and repetitions) and the same weight without progressing or changing the stimulation on the muscle. If you’re stopping your set and walking away without having reached fatigue (still with good form), you’ve missed the opportunity to change your body. When you start strength training you do want a gradual increase to allow your joints and ligaments the opportunity to adapt. You will get to a maintenance phase but that doesn’t mean you’ll maintain the same exercise program. That unfortunately will cause you to regress. The body is too smart and adapts easily.  That’s why in part the STRONGER videos change weekly. The exercises your joints can do are someone limited, but the sequence variations are unlimited. A wise progression keeps getting you progress. Train in full range of motion. While some joint issues may suggest appropriate limited range of motion, for the most part you want full range of motion for each muscle group. Free weights or machine weights, including cables often allow this best. Tubing and band exercises have their place, however the elastic property of tubing is so variable that the resistance is not optimal throughout the range of motion. It’s best at only a part of the motion. Next in this special podcast mini series I’m going to address how to make any strength training exercise more effective once you’ve gone beyond that start strength training space and you’re ready for more, or you just like to have a plan for what’s next! Until then… if you have a question, leave it below the show notes at flippingfifty.com/start-strength and I would be so grateful if you’ve found value in a tip or confirmation that you are on the right track if you would (1) Share this with a friend (2) Leave a rating in iTunes Both really help me reach women who have amazing gifts to share so they can get the energy and vitality to do it, and help you surround yourself with women on the same journey. Let’s start flipping 50 together! 

7 Fitness Studies from 2018 for Exercise After 50 This round up of 2018 research and resources will help you age better, get stronger, and lose weight for good after menopause. Most of the studies were published, a couple were pilots presented at conferences and a bonus 8thresearch study from 2015 I throw in because of the significant results a sneaky little trick gives Flipping 50 students.  1 You may have thoughts about belly fat, cellulite, and weight gain in general… but it’s your heart that is … at the heart of it.  As you’re looking at the New Year and your exercise routine with fresh goals here’s something to consider. In a study published by the American Heart Association, supervised exercise 4-5 days a week had significant improvements in heart performance compared with a control group that did basic stretching and balance moves. Barre exercise? Not your best friend if you want to turn back the clock. Better than on the couch? Yes. Significantly better next year? No. Intensity? or Frequency?  It doesn’t have to be hard. It has to be done. Yoga and barre can have a place in your regular routine, they just can’t be the entire routine if you want to live longer most optimally.  2 A study looked at physical activity and sedentary time against cardiovascular disease biomarkers in 60 to 64 year olds. Greater time in light PA and moderate‐to‐vigorous intensity PA and less sedentary time were associated with more favorable biomarker levels. For C‐reactive protein, interleukin‐6, and leptin, these differences were greater among women than men.  These biomarkers are big news given C-reactive protein is a measure of inflammation – both important for disease risk and often a part in weight loss resistance -  and leptin, which will fail to signal you to stop eating when you’re full. That coupled with stress or lack of sleep and hormones that increase appetite will The big flip you want to make is that the two levels of activity that improve biomarkers – and hormones best -  are that N.E.A.T. – longer slower activities like golf and gardening, Stand Up Paddle Boarding, that you do all day along with higher intensity exercise like intervals one or two times a week are best. Skip the middle of the road “no benefits zone” unless you do lots of half marathon racing. Those hour long cardio sessions on cardio equipment are more likely to disrupt hormones that cause you to hold on to fat and just make you tired, not better. 3  Preliminary studies are those not yet published – and done on a small sample of subjects. One such study shows greater activity makes older adults feel younger. This was a pilot study Presented at APA  (American Psychological Association) Conference. Feeling old? Wish you could turn back the clock? Adults who have more physical activity feel younger. What happens when you feel younger? You act younger. You make plans, you start things, are more optimistic which all in turn make you even younger. 4 A five-year study on 70-77 year olds shows older adults choose walking most often, and social dancing next, and are willing to walk fast enough to make it intense without supervision. Women’s results were unique. The study found that women tend to choose lower intensity exercise than men and choose 60% of the time to exercise with others. For both men and women 2/3 of the exercise was done outdoors both summer and winter. Surround yourself with a community whether it’s from the neighborhood, a private Facebook group, or a form of accountability like Flipping 50’s Café, knowing someone knows, matters. If you often think, “I should be able to do this myself,”know that seeking support isn’t a sign of weakness, as my friend Joan Rosenberg points out, it’s a sign of humanness. The Generation 100 research, from Norwegian University of Science and Technology  includes 2 published studies. 5 Older adults who do the most exercise were twice as likely to be disease-free and fully functional – increasing their health span by 10 years. There’s a catch, however. Physical activity levels need to be several times higher than what the WHO currently recommends (150 minutes of brisk walking or 75 minutes of running) to significantly reduce the risk of chronic disease. So those friends, or if you are one, who don’t let friends get in the way of their daily exercise habit, or who have that religious long bike ride or run on the weekends, are probably going to outlive you… healthier. You want to be them. Small things matter. When I go to a conference or speak at an event for instance. I will often skip the first session of a conference, or make sure I’ve made dinner plans that give me an hour to sneak in a workout and shower before dinner. I could often fly home the last day of the conference. Instead I stay an extra night and make sure I’ve had a long run in a new environment. I always pack running shoes and a swim suit.  This is from a Blue Mountains Eye Study begun in 1992 – one of the world’s largest epidemiology studies. 6 Interval training is still important. Unlike fads and trends it’s not going away any time soon, especially for those of us that are busy and who find time the biggest obstacle to exercise. Whether you do high intensity interval training 10 minutes 5 times a week or 20 minutes twice a week, it can make a difference. [Note: if you do more than 45 minutes a week of intervals it can backfire on you with elevated cortisol and increased injury risk].  Obese post-menopausal women (average age 59) were featured in a study done at the University of Scranton published in the October Menopause journal. Those who did interval training lost twice as much weight (and 6 inches more body mass) as those who did more traditional brisk walking.   ONLY the HIIT group changed in fat mass. This is importance since weight loss that includes more muscle loss will eventually come back since it makes you fatter and less able to burn fat. This is a part of the science behind Fit-U. For more information about how to get this program at 50% off as a Flipping 50 listener, if you have 20 or more pounds to lose, go to the show notes for the link or go to flippingfifty.com/fit-u   7 Post menopausal women (between 50 and 76: average age 62) did 8 weeks of strength training program vs. no strength training. The exercise was a very simple twice-weekly two sets of “light” weight (25 reps). The training group experienced significant: Reduction in body fat Increase fat-free mass (and total body water) Quality of life ratings increased The Flipping 50 STRONGER program can vouch for that, having now supported 180 women through our pilot study group and our first session, the self reports of “feeling” stronger are the most abundant feedback. Have participants lost inches, weight, and body fat? Yes, but by far the best-liked result was this unsolicited feeling of inner strength.   8 This last study I’m sneaking in even though it’s from 2015. This topic has been popping up in studies all year due to talk about toxins and fat loss resistance. During menopause your ability to lose fat may be related to one simple factor. It’s not cutting out things as much as adding this one. It’s fiber. Low dietary fiber is the most frequently involved factor in the risk of gaining weight. Increased fiber is related to decreased risk of weight gain. If you’re finding your personal fiber intake low, try adding a little boost daily for a month. You want to gradually ramp up. Flipping 50’s Fiber Boost is one way- it’s a natural source of five different fiber sources, like a plate of food, so your body can handle it better than some other products. Start by adding a teaspoon to smoothies every day for week. Then add a teaspoon to soup every day too. Then increase those two servings slightly. By the end of the month your fiber intake will be significantly greater without disrupting your body as long as you also increase your water intake. You’ll be more regular – at reduced risk for colon cancer – and be supporting weight loss while crushing your cravings. It can also have a lot to do with your DNA. After 34 years and research focused on hormones-balancing exercise, even I found something new from my genetic test results. A lower fat diet (meaning by default a bit higher in carbs) was a better solution for me. Without a health need to lose weight, but a few back-of-the-closet items that had been all but abandon, the simple shift helped me lose a few pounds, easily.  I’m not eating less, I’m just shifting the type of food I’m eating. A few less servings of guacamole and a few more sweet potatoes and that’s not a hard transition at all. In fact, when you start eating the way you’re built to eat, it’s often easier. Both your intuition and your body tell you so. For information on DNA testing with a simple saliva test I will send to your door and make easy for you to return, then go over the result with you personally go to flippingfifty.com store to compare three options. Do it while you can save 20% off of genetic testing before Christmas, using the code genes. It’s a test that you’ll do once and learn how to live better, and stronger longer.   DNA Test image One more tip on how eating better- including more fiber can help you… Just like the order of exercises matter… eat your protein and veggies first. Finish with carbs. The sugar impact of them is lower. Do this even if you’re already choosing carbs wisely – skipping the bread and the chips basket they put in front of you at a restaurant – and opting for the brown rice and sweet potatoes. That life-is-short-eat-dessert-first mantra? Not so much. Do you have a question? Leave it below the show link at flippingfifty.com/2018research, I love hearing from you! If this episode was helpful please leave a rating in iTunes and then share it with a friend! Surround yourself with a supportive community of women on the same journey. To get the most from this week’s episode, check out today’s show notes at flippingfifty.com/2018research where you’ll find the juicy free download and resources mentioned on the show. Let’s start flipping 50 together! Resources: https://doi.org/10.1161/JAHA.117.007459Journal of the American Heart Association. 2018;7:e007459 https://doi.org/10.1186/s12877-018-0900-6 https://www.nature.com/articles/s41598-018-28526-3 https://www.researchgate.net/publication/320766433_Meaningful_weight_loss_in_obese_postmenopausal_women_A_pilot_study_of_high-intensity_interval_training_and_wearable_technology https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4828505/  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378852/    

  If you’re looking for inspiration, you’re in the right place. You may know I frequently share inspiring stories from my travels or Flipping 50 community members of women truly Flipping 50. Today is one of those moments. There are so many things to love about Helen Fritsch. Helen is a 61-year-old life-long competitive athlete, Flight Attendant, published fitness model, IFBB [international federation of body building] Bodybuilding Pro, Writer and Certified Wine Specialist who believes that age is irrelevant to pursue goals, dreams and desires! She’s here to rebrand and redefine “ over the hill” and help women embrace, be proud and excited about being middle aged!  Helen is here to show that the aging process can be rewarding, exciting and fun!  Questions we cover in this episode: 1) What made you start competing in bodybuilding shows at 56?  2) You were diagnosed with chronic lymphocytic leukemia four years ago. How is the disease progressing? How is it presently affecting your every day life?  3) Often, people want to change but they just don’t know where to begin. What advice do you have for women over 40, who are looking to improve their lifestyle or their health?  4) Leukemia most likely rearranges your life a little. What are your priorities today? 5) What is your best tip for women struggling to take their intentions/ goals to move forward? 6) There’s something I like to say about strength training for women – especially after 50 – and its like no other exercise… it changes you inside and out. It’s going to empower and enable the other activities you love to do more than it ever has before now in your life… what’s your why for strength training specifically? 7) And last, perhaps most important: What wine do you love most?  Contact: https://www.ageisirrelevant.com/ Instagram:helenfritsch_ifbbpro Facebook:Helen Fritsch Age is Irrelevant podcast (on iTunes)  

Could your biggest obstacle be something even you can't see? Do you have a hard time getting or staying motivated around fitness and health habits? You would defend that yes, you want to be fit, you want to be active and eat well and know you would feel better … but you seem to start and stop.   You want to be someone who gets up in the morning or goes for a walk every afternoon, who orders healthfully at restaurants even when others don’t. But you can’t quite get there. What if something you never suspected could be your biggest obstacle to weight loss, optimal energy, or ultimately your best life?  Today’s episode visits a recurring theme of emotions that could be tied to your self-sabotage and be a form of self-protection.  Let's unpack your biggest obstacle.  Dr. Debi Silber, founder of The PBTInstitute, is a Transformational Psychologist and a health, mindset, and personal development expert. She's an award-winning speaker, coach and author of the Amazon #1 Bestselling book: The Unshakable Woman: 4 Steps to Rebuilding Your Body, Mind and Life After a Life Crisis, The Unshakable Woman-The Workbook (the companion guide to the book) as well as 2 books recommended by Brian Tracy, Marshall Goldsmith and Jack Canfield. Her doctoral study led to two discoveries around how women experience and heal from betrayal. Based on her findings, along with 27 years of health, mindset and lifestyle coaching, she's created a proven approach to help women heal (physically, mentally and emotionally) from a life crisis, specializing in betrayal. In this episode Debi reveals how this biggest obstacle to personal growth might be the biggest breakthrough.  In Debi's words: "When we trust someone, we believe we can be vulnerable, we’re loved, protected, valued and safe. We believe that the other person has the same values, beliefs and level of integrity that we have. We believe that they’re honoring the same agreement, sharing the same priorities, and living by the same rules. We believe those we’ve given our trust to would never do anything to violate that sacred contract… until they do. This is the powerful and painful process of betrayal." Questions I asked Debi in this episode: Have you been there? Was it personal before it became a professional passion? What’s post betrayal syndrome and how do we know if we have it? What are some physical symptoms of betrayal, some emotional and mental symptoms? What are the questions we can ask ourselves to see if we’re numbing/avoiding/distracting ourselves? What’s Post Betrayal Transformation and how is it different from posttraumatic growth? How do we know if we haven’t healed from a betrayal? What are the 5 stages from betrayal to breakthrough that were discovered in your study? What do we need to do to move forward and heal from a betrayal experience? You talk about that we can either prevent or heal from a life crisis-what do you mean? How do people try to prevent a life crisis? Take the quiz: PBTinstitute.com/quiz Connect: Facebook: https://www.facebook.com/InspireEmpowerTransform Twitter: @debisilber YouTube: https://www.youtube.com/c/DebiSilber Have you experienced a betrayal of some kind that's become your biggest obstacle? Or overcome your biggest obstacle? I'd love to hear from you.     

How to Get the Fit Girl’s Deep Restful Sleep Do you struggle to fall asleep or find yourself staring at the ceiling at 2am and 3 and 4… Do you think you’re sleeping but find your Fit Bit says the times you’re restless are in double digits? You are not alone. Since you know that sleep is the key to making your exercise and nutrition efforts pay off or in making you feel like exercising and eating right in the first place you know restful sleep is key to hormone balance. My guest is going to share some natural restful sleep solutions because she too is spea2king the hormone balancing language I know and love. So pull up a pillow, put on your favorite jammies and let’s get comfy. Dr. Mariza Snyder is a functional practitioner, the author of six books: the bestselling The Smart Mom’s Guide to Essential Oilsand The DASH Diet Cookbook. Dr. Mariza's newest book focuses on balancing hormones with the power of essential oils, it's called: The Essential Oils Hormone Solution. For the past ten years, she has lectured at wellness centers, conferences, and corporations on hormone health, essential oils, nutrition, and detoxification. She has been featured on Dr. Oz, Fox News Health, MindBodyGreen and many publications. Dr. Mariza is also the host of theEssentially You Podcast, designed to empower women to become the CEO of their health. Check out her website, drmariza.com, for women's hormone tips, including recipes and remedies.  Deep restful sleep is so important to hormone balance. Essentially, it’s at the foundation of hormone balance. Even a small sleep deprivation can throw hormones off enough to effect food choices, exercise results, fat storage and fat burning. So if you’re robbed of the restful sleep you should be getting on a regular basis, that really should be your first priority. Questions we cover in this podcast:  Can you tell us a bit about your journey and how it led you to your passion in women's hormone health? You must see patterns in the women you work with related to stress.  What are some of those patterns and why are essential oils one strategy that helps? Talk a little about the essential oil "revolution" over the past 5 years or so.  Why do you think essential oils have caught fire for many women's go-to strategy? Although essential oils are very popular, many women don't really know anything about them.  What approach would you suggest for someone who is brand new to essential oils to learn about them from which one to use to safety tips, etc. What would you say is the number one thing we need to get deep restful sleep? What are your top 5 essential oils and recipes to ensure we get the restful sleep that we need each night? Bonus gift for Flipping 50 listeners: Top 5 Hormone EO Recipes: https://join.drmariza.com/hormone-balancing-eo-recipes/ If you’d like to submit a question, leave it below the show link at flippingfifty.com/deepsleep and join us on the Flipping50tv Facebook page. To get all the juicy resources and links mentioned in the show notes visit today’s episode – again that’s Flippingfifty.com/deepsleep and if you enjoyed the show, please leave a rating in iTunes.  Then share this with a friend to surround yourself with a supportive community of women on the same journey. What are you waiting for? Start Flipping 50 today.  Connect: FB: https://www.facebook.com/drmarizasnyder/ Twitter: drmariza Insta: drmariza https://www.linkedin.com/in/marizasnyderdc  

Functional medicine and functional doctor are buzz words right now. Functional exercise for that matter, too, have us all wondering if we need to change but, more importantly have us wondering what that really is!  My guest is an Iowa-based functional doctor. I of course had to live in Colorado to meet!  Stephanie Gray, DNP, MS, ARNP, ANP-C, GNP-C, ABAAHP, FAARFM, has been working as a nurse practitioner since 2009. She completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011.  She is the author of the FNP Mastery App and an Amazon best selling author of Your Longevity Blueprint. She is co-founder of Your Longevity Blueprint nutraceuticals with her husband, Eric. They own the Integrative Health and Hormone Clinic in Hiawatha, Iowa. Questions we cover in this episode: What is functional medicine and how does it differ from conventional medicine? And likewise how is a functional doctor unique from a traditional doctor?  Why did you personally need functional medicine? Chapter 1 of your book is all about Gut Health as the Foundation of your health. Can you expand on this? Share with the audience – and this will be a refresher for our regular listeners - Why is gut health so important and what symptoms can be linked to poor gut health? What nutrients do listeners need to focus on as they age? In addition to micronutrient testing, what signs and symptoms suggest that a woman might need to supplement (or to test to confirm)? Fatigue is a big complaint for many women in midlife. Will you review the many common causes of a common symptom like fatigue? How would a listener know if she would benefit from hormone replacement therapy to fight osteoporosis, hot flashes and other aging symptoms? What is your opinion? And if a listener didn’t want to do hormone therapy what alternatives are your favorites for trying natural hormone balance – in addition to modifying to a hormone balancing exercise program (of course!) ? INSERT 28 Day Kickstart Native Ad You Will Learn Symptoms of: Low estrogen Low Progesterone Low Testosterone Low Thyroid Identify the Thyroid tests you want to ask for specifically How to use natural therapies in addition to or instead of hormone replacement Connect with Dr. Stephanie Gray to ask more about whether a functional doctor is right for you: www.yourlongevityblueprint.com is for her book, supplements, blog and videos.  For 10% off the book and products! Get her free PDF on 3 Tips to Boost Hormones Naturally Her clinic site is www.ihhclinic.com for consultations.  Facebook:  @drstephaniegray @IntegrativeHealthandHormoneClinic Instagram: @stephaniegraydnp  Flipping 50 listeners! Take $20 off your lab order (choose from food sensitivity, micronutrients, thyroid, cortisol testing and more) CLICK the image:     

    "Non-athletic." That's how 61-year-old Catherine Thomas described herself to me. As we began her interview so I could share her story of starting to train for a triathlon after 60, she told me she'd been a smoker for 45 years.  Three years ago she quit. She had, that pivotal moment when she wasn't "trying to quit," she did. It was then that she began riding her bike.  Questions we answer in this episode:  How did she change her habit? How did she overcome the triggers to smoke?  What else had to go? What it was like beginning to train for triathlon as a new-comer after 60? Catherine's picture appears above, on the right her image today of an after 60 athlete.  At any age a body composition of 20% is impressive. After 60, it's rare. The important thing to remember is Catherine didn't start to lose weight, wasn't focused on weight loss, she was focused on quitting smoking, then on getting to a starting line.  She bypassed the scale and yet made much progress.  If you let yourself believe there is significance to your age there is and if you don't let it dictate what you can do you'll be right either way. There is biology in your beliefs. There is regeneration that is possible in the body. It can heal itself given the opportunity. From smoking, excess weight, emotional eating, sedentary lifestyle ... there's no such thing as "too late" unless you want there to be.  Before 60 or after 60, you've got the ability to choose.  Additional Resources:  Flipping 50 TV episode 27 (answered Catherine's question about nutrition needs during endurance training) 28-Day Kickstart  (bump your nutrition know-how and find your personal blueprint)  Losing 75 Pounds after 60 8 Ironmans in 4 Years After 60 Please respond to this podcast. Tell us if you too would like to connect with a virtual coaching community to get you to your first triathlon starting line.   

Do you struggle with fatigue? Do you want to take a nap in the afternoon but then have a hard time sleeping at night? Have you had to endure stress or put yourself on the back burner for long periods of time? If you're exercising and eating "right" and its not working. Instead of more energetic and thriving you feel like you're just getting from one day to the next. If that sounds familiar one of the reasons could be that you need an adrenal reset. Then you’re in the right place right now. My guest today Dr. Alan Christianson is a Naturopathic Endocrinologist who focuses on Thyroid function, adrenal health, and metabolism. He has been actively practicing in Scottsdale since 1996 and is the founding physician behind Integrative Health. He is a NY Times bestselling author whose books include The Metabolism Reset Diet, The Adrenal Reset Diet, and the Complete Idiot’s Guide to Thyroid Disease.  Dr. Christianson regularly appears on national media like Dr. Oz, The Doctors, and The Today Show. Questions we answer in this episode: There are lots of contradictions between conventional and alternative doctors on this topic - can you address the myth of adrenal fatigue?  How do the adrenal glands relate to menopause and peri-menopause? Why would someone suspect that they might have adrenal stress? How does food affect the rhythm of adrenal hormones? Why are women so much more likely to need adrenal reset? Can women experience the same kind of health they once did or better after adrenal reset?  Connect with Dr. Christianson: www.drchristianson.com Dr. C Facebook: https://www.facebook.com/DrAlanChristianson/ Dr. C Instagram: https://www.instagram.com/dralanchristianson/Dr. C Pinterest: https://www.pinterest.com/alannmd/ Dr. C YouTube: https://www.youtube.com/user/Alannmd Get the book! The Adrenal Reset Diet Leave a rating in iTunes! Thank you so much! Here's how: click here  click “view in iTunes” click ratings and reviews click 5 stars to rate and “write a review” to leave a comment

  Do you sauna? Why would you want to? How would you like a passive way to boost your energy? Not to mention detox, improve skin, sleep, heal wounds… And a convenient way to do it at home? In minutes? [Image: me next to a Sunlighten full model last August! Do you recognize fellow fitness pro Betty Rocker sitting inside?] I’ve discovered a passion for my personal sauna in the last six months and I wanted an expert to share the details and unpack the difference between infrared wave lengths and the benefits with you. My guest Brooke Basaldua started her career with Sunlighten over 11 years ago.  Brooke has a personal passion for wellness and loves working directly with wellness thought-leaders and elevating Sunlighten’s vision to make the world a healthier, happier place.  During her time at Sunlighten, she has served on the product development team and played a role in developing the most advanced 3-in-1 infrared technology that allows users to customize infrared treatments for their individual wellness goals.  Questions we answer on this episode: What is infrared?  Give brief overview of IR and how it affects the body How Sunlighten Infrared saunas are different? Are far or near infr­­­ared saunas better?   What is the difference between Near, Mid, and Far and what benefits each provides? What are the benefits of sauna use? What's unique about Sunlighten product design?  How is detox supported with a sauna- particularly from heavy metals and daily toxins?   [Image: me getting in a sauna session at home in my personal sauna. I shoot for 40 minutes a few times a week now. It's not the no-sweat way to weight loss, but it's a inside out sweat sessions and I LOVE it!] Confession: sometimes I return from a trip and turn it on before I even walk upstairs so it can heat up while I unpack! Before I do anything else! It helps me shed the toxins from travel and get a good night sleep after sleeping in strange beds for days!  I scored Flipping 50 listeners $200 off + free shipping through 11/21 thanks to Sunlighten!  You’ll learn:  How you can benefit from a sauna The difference between a traditional sauna and an infrared sauna The difference between far, mid, and near infrared light How to plan a sauna routine Sauna options for in-home convenience You can enjoy benefits of improved blood pressure, skin enhancement, detox, weight loss, sleep enhancement, would healing, and more from the regular use of a sauna. I love mine! It doesn't feel like something I'm doing for health markers. It feels indulgent, like me time, right at home.  Save $200 right now!  CLICK HERE You’re going to love it! Connect and follow Sunlighten for more health benefit info:  https://www.facebook.com/SunlightenSaunas/ https://twitter.com/sunlighten https://www.instagram.com/sunlightensaunas/ https://www.linkedin.com/company/sunlighten/ https://www.youtube.com/user/sunlightsaunas/videos Here's where to save $200! https://bit.ly/2wCG4KD

The holidays are kicked off with Halloween. Will yours be a healthier Halloween or start a cascade of sugary treats that last through the New Year?  Whether you acknowledge it, deny it, or you're somewhere in the middle things aren't the same as when you were a kid no matter how old you are reading this!  If you're over 50 you may as I did get pounds and pounds of candy going door to door. We made it our mission some years to canvas the entire town (small town but still)! We literally had car pools so parents could drop us at different neighborhoods.  We didn't dump it after, we ate it.  That was back in the day when people still made homemade popcorn balls or cookies, too. No one was scanning their haul at the police station back then.  We know that sugar causes cancer. We may or may not give much thought to dyes and chemicals added to treats that change behavior.  In this podcast, my friend and expert on children's health, Elisa Song, shares her recommendations. She not only has the degrees and credentials but she has the street credentials as she'll be dressing up her own two-under-10 kids for a healthier Halloween. She is the holistic pediatrician. This is one to share. Please do. You as parent, grandparent, aunt, great aunt, neighbor, friend... can make a difference.  We're really not showering them with love when we shower them with sugar, dyes and chemicals. Make this a healthier Halloween and a step on the path to healthier holidays this year!  For more information about kids health: https://healthykidshappykids.com Instagram: https://www.instagram.com/healthykids_happykids/ Facebook: https://www.facebook.com/DrElisaSongMD/ If this is helpful, please let me know! I'll bring Elisa back for a full length podcast about kids movement and nutrition.  Please leave a rating it iTunes! It really helps us keep the show going and spread the word about how we can use or best genetics and defy the rest with every day habits.  Click here to leave your rating! Then click to view in itunes Click ratings and reviews Leave your 5-star rating and a comment.  Thank you! It matters and I read each and every one of them!