The Flipping 50 Show

Short term weight loss sounds great BUT it’s not all fat – it’s muscle! Muscle will be much harder to regain as we age because of anabolic resistance..  Clothes might feel loose and you get weight loss compliments. But short term weight loss is just giving a “false positive” honeymoon period. This might mean you divorced muscle, the love of your life.   1. Muscle Mass Loss (Sarcopenia) Protein Deficiency Protein is essential for building and maintaining muscle tissue. Insufficient protein intake exacerbates muscle atrophy and increases the risk of falls and injuries. Excessive Cardio Prolonged cardio can lead to a breakdown of muscle tissue for energy, particularly if glycogen stores are depleted. This can worsen age-related muscle loss and counteract maintaining strength and function. 2. Bone Health (Osteoporosis) Protein Deficiency Protein is needed for bone health and bone density. Inadequate protein intake, especially after menopause, increases the risk of osteoporosis and fractures. Osteoporosis Risks After menopause, risk of osteoporosis increases due to declining estrogen levels and can weaken bones prone to fracture. Sarcopenia and Osteoporosis Link Having both increases the risk of falls and fractures. Poor nutrition leads to sarcopenic obesity and increases the risk of osteoporosis. 3. Other Negative Effects Reduced Physical Function Since inadequate protein leads to muscle loss, this reduces strength, impaired balance, and decreased ability to perform daily activities. Slow-Healing Injuries Protein repairs tissues. Deficiency can slow wound healing and recovery from injuries. Weakened Immune Function Amino acids from protein build antibodies and maintain a healthy immune system. Low protein intake can lead to frequent illnesses and infections. Potential Cardiac Issues (Excessive Cardio) Associated with potential adverse cardiac effects, such as myocardial fibrosis and an increased risk of atrial fibrillation, in some individuals. Musculoskeletal Injuries (Excessive Cardio) Increases the risk of musculoskeletal issues like osteoarthritis and stress fractures.   What Can You Do Instead of A Short Term Weight Loss Recommendations: Prioritize protein intake with 30 grams each meal. Balance cardio and strength training to build and maintain muscle mass. Listen to your body and avoid pushing yourself too hard or engaging in prolonged, strenuous exercise if it causes excessive fatigue or pain.   References:  Chucherd O, Vallibhakara O, Vallibhakara SA, Sophonsritsuk A, Chattrakulchai K, Anantaburarana M. Association of Sarcopenic Obesity and Osteoporosis in Postmenopausal Women: Risk Factors and Protective Effects of Hormonal Therapy and Nutritional Status. Arch Osteoporos. 2025 Jun 26;20(1):83. doi: 10.1007/s11657-025-01573-w. PMID: 40569474; PMCID: PMC12202630. Filip Vuletić, Berte Bøe, Considerations in the Aging Female Athlete, Operative Techniques in Sports Medicine, Volume 32, Issue 2, 2024, 151091, ISSN 1060-1872, https://doi.org/10.1016/j.otsm.2024.151091.   Other Episodes You Might Like: Previous Episode - Simple Ways to Know if You’re Following Protein Rules in Menopause Next Episode - What to Do When Joints Hurt, Ache or Need Replaced? A Doctor Viewpoint More Like This - Protein for Menopause Hormone Support   Resources:  Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge. Get the Flipping 50 Protein & Fiber supplements for women over 50 to support muscle health, enhance recovery, and meet daily nutritional needs.  

The protein rules in menopause change.  We’ve talked about protein before. But not like this.  Instead of a complicated, Smart Scale, DEXA scan-based check your numbers hard line obsession, you’re going to get down-to-earth, easy to hear support for your protein rules in menopause.    My Guest: Jordan Robertson is an evidence based naturopathic doctor, and the owner of The Confident Clinician, a software built specially to help clinicians make research-backed decisions for their patients with nutrition, supplements and lifestyle medicine.   Questions We Answer in This Episode: [00:03:19] Why do protein needs change as we age? [00:22:48] What simple ways can women use to tell if muscle mass is reducing during menopause, and when should we try to change it? [00:27:42] What happens if women don’t make these changes with their muscle mass and appetite? [00:32:51] What are the best sources of protein in the diet? Your thoughts on plant vs animal protein?  [00:37:06] What is your opinion about 5-6 small meals vs 3 meals with bigger bolus?    Protein needs, especially in menopause, go up. As we age, the ability to make muscle gets harder.   Protein Needs Calculation for ideal protein intake: body weight in kg * 1.5 (if you have your weight in lbs, divide by 2.2 to convert to kg) Before: 0.8 - 1 gram of protein per kg body weight per day (based on nitrogen loss) Now: 1.2 - 1.7 grams of protein per kg of body weight per day Depends on who you are and what you need (e.g. your age, gender, lifestyle, athlete, digestive issues, protein resistance, etc.)   Let’s Dive Deep Into The Protein Rules in Menopause   Muscle Mass Physical: Check if your body shape has changed, even if your weight stayed the same. Functional: Can you get off the chair without using the arms on the chair? Can you get up off the floor relatively easily? Do you find your walking speed has changed? Body Composition Scan: Many clinics will have a bioelectrical impedance analysis to look at muscle mass and body composition. Best to test the rate of chance over time (after x months, as prescribed by clinic). If you are seeing a reduction in speed, strength and power in any of your daily life activities or in the gym, then we can make an assumption that we are having some loss of muscle tissue.   Plant VS Animal Protein Have a well-balanced diet that includes plant-based protein. The addition of plant-based protein has additional health benefits which can improve our cardiovascular health.   Does Protein Timing Matter Just hit your daily protein with consistency. If 30 grams of protein per meal is difficult, you need to add one more meal. If post-workout protein helps you hit your protein target, continue. Your health journey gets more difficult if your protein timing starts to consume you and your time (e.g. spreadsheet, magnetic to your fridge, etc.).   Connect with Jordan: Instagram - @drjordannd   Other Episodes You Might Like: Previous Episode - Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right? Next Episode - Extended Cardio and Low Protein Equal Short Term Weight Loss More Like This: Protein for Menopause Hormone Support Where Protein Recommendations for Women Come From? Building Muscle During Menopause: A Protein and Exercise Review   Resources: Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge. Get the Flipping 50 Protein & Fiber supplements for women over 50 to support muscle health, enhance recovery, and meet daily nutritional needs.

Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?”   Recently, a listener asked a menopause exercise question, "I'm doing strength training three times a week for 30 minutes. Is that too much? If you have wondered, or wonder what is enough, too much or the Goldilocks for you, this is for you.   Based on a study in Ireland called Menowell (not to be confused with the bars), almost 70% of us get our information from friends and 50% get information from social media. So, beware. Even researchers right now are spending a lot of time and energy getting eyeballs and making shocking statements. Instead of merely sharing the facts, they’re being as inflammatory as the influencers they claim not to be.    Quick Overview: Menopause can bring bone loss, muscle loss, metabolic changes, mood shifts & symptoms like hot flashes and sleep troubles. Promise: By the end, you'll know how to calibrate exercise for maximum benefit and minimal burnout, even if you’re not experiencing any of these.    Why exercise is non-negotiable? Exercise is medicine.  Muscle is medicine and an endocrine organ.  Muscle is HRT if you allow it to be.  Like any other medicine, the right dose and timing are crucial.    How much is too little? I could answer in a very generic way: Minimum WHO/HHS guidelines:  150 min moderate aerobic + 2 strength sessions weekly  Under 150 min weekly leads to missed benefits like bone density maintenance and cardiometabolic protection   This is not a generic podcast and you’re not a generic woman.  So, let’s answer with the uniqueness you deserve. Whether you’re exercising too little or too much your body leaves both objective and subjective data.    Red flags of Undertraining and Overtraining: Persistent fatigue Ongoing symptoms Plateau in strength/mood/weight.   More Answers to Your Menopause Exercise Questions   When exercise becomes too much: Excessive high-intensity sessions >3× weekly without recovery ups injury risk—especially for connective tissue for women in midlife.  Overtraining stress can aggravate symptoms, disturb sleep, mood, and adrenal health, appetite/cravings and libido.    Finding the sweet spot: Measure muscle and body fat (See Resources for my smart scale picks.)  Measure waist girth  Measure bone density through Dexa scan    Do-It-Yourself checklist: Track energy, sleep, mood, focus, libido, digestion, elimination (See Resources for Flipping50 Progress Tracker)  Between your objective and subjective measures, are you getting what you want? Not just immediate but long term?    References:  Cooper, D., Ward, K., Kavanagh, R. and O’Connor, S. (2023) ‘‘MenoWell’: A pilot 6-week novel, online, multimodal exercise and health education programme for women in all stages of menopause living in Laois, Ireland’, Physical Activity and Health, 7(1), p. 303–318.   Other Episodes You Might Like: Previous Episode - Essential Oils for Menopause Hormones | Essential How-to for Essential Oils Next Episode - Simple Ways to Know if You’re Following Protein Rules in Menopause More Like This - Exercise and Hot Flashes and Other Menopause Symptoms   Resources:  Join the Flipping50 Membership for evidence-based workout programs. Opening soon! Save your spot! Monitor your progress with Flipping50 Progress Tracker. Try OneSkin for SPF on face, lips and body. My top picks for 2025 Smart Scale Picks for Body Composition. Don’t know where to start? Book your Discovery Call with Debra. Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.

In this episode of essential oils for menopause hormones, I asked all the questions you ask. The purpose? To find beyond exercise and food, what can you do with essential oils to support your symptoms or simply elevate your health.  I ask about essential oils for menopause hormones – adrenal fatigue, sleep, libido, cravings and more.  Don’t miss this one!    My Guest: Jodi Sternoff Cohen is a bestselling author, award-winning journalist, functional practitioner and founder of Vibrant Blue Oils, where she has combined her training in nutritional therapy and aromatherapy to create unique proprietary blends of organic and wild-crafted essential oils. She has helped over 50,000 clients heal from brain related challenges, including anxiety, insomnia, and autoimmunity.   Questions We Answer in This Episode: [00:08:06] No one is a stranger to essential oils, but can we go back to their origins?  [00:10:00] How can essential oils help a woman in menopause?  [00:16:26] What works for adrenal fatigue? [00:19:33] What if sleep is a problem?  [00:22:00] What if blood sugar and insulin resistance are?  [00:23:07] What if cravings for sweets or caffeine are an issue?  [00:28:16] How can oils help with fascia? [00:33:55] What if the energy to exercise seems to have left the building?  [00:35:07] What if headaches or migraines are a problem?  [00:37:08] What if the va va voom is nowhere to be found?  [00:38:45] Where does a newbie start?  [00:34:28] What are your favorites and why?  [00:39:00] Some are for use topically… Do they all require dilution?    Why Use Essential Oils? A powerful concentrated essence medicine, you only need a small amount. Calms, focuses and regulates moods. Targets nervous system, vagus nerve, and adrenal response. Supports cortisol balance, melatonin production, and more   The Power of Essential Oils for Menopause Hormones   The Power of Touch Skin is our largest organ, open to fat soluble remedies. Applying essential oils on a reflex point is powerful.   The Power of Smell Smell has direct access to the part of your brain known as the amygdala. Signals the brain to process certain emotions, calm the nervous system (anxiety, depression, etc.)   Uses: Adrenal Fatigue Indicators: exhaustion, needing caffeine, brain fog. Helps reset stress signals and regulate cortisol through the nervous system and hypothalamus. Topical application on the lower back in the morning or mid afternoon to give energy. Sleep Regulates the Circadian Rhythm by triggering the pineal gland to naturally release melatonin. Sleep issues: Bedtime - topical application on the top of the head, above the ears or back of the head. Waking up at 1am - smelling oils for pancreas, which releases the hormones to pull the blood sugar out of the bloodstream and into the cells. Waking up at 3am - topical application for liver and gallbladder to help sleep through the night. Cravings (sweets and caffeine) Use adrenal or circulation blends to beat afternoon crashes. Inhale or topical application on the lower back to boost alertness. Mobility Fascia health is hormone-responsive and affects posture and motion. Emotional stress can tighten fascia, impacting mobility. Applying on body part allows more range of motion Headache and Migraine Topical application on the temples and lymph node clusters (neck, base of skull, behind the ears and clavicles) to relieve pressure and move fluid. Libido Adrenal blends applied to the lower back help restore energy and hormonal balance. Parasympathetic blends send safety signals to the nervous system, reducing stress and allowing desire to return. Topical application around the belly button or inner thighs to promote circulation and stimulate libido.   Key Takeaways on Essential Oils for Menopause Hormones Oils work quickly due to their ability to cross the blood-brain barrier and influence the nervous system. Topical and aromatic use of essential oils can support hormone health without relying on supplements or medications. Specific oils target specific problems: Adrenals → Energy, stress, blood sugar regulation Circadian → Sleep onset Pancreas → Night waking Liver/Gallbladder → 3 a.m. wakeups Circulation → Boost alertness & focus Hormonal changes affect fascia, posture, mobility, and emotional resilience. Left-nostril breathing with oils can calm anxiety by balancing brain hemispheres.   Connect with Jodi: Get your Vibrant Blue Oils here: Parasympathetic State Toolkit Instagram - @vibrantblueoils    Other Episodes You Might Like: Previous Episode - What Stem Cell Therapy Taught Me About Recovery, Mindset, and Reinventing Downtime Next Episode - Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right? More Like This - Best Essential Oils for Women, Stress, Sleep, and Hormones   Resources: Join the Flipping50 Membership for evidence-based workout programs. Opening soon! Save your spot! Short & Easy Exercise videos in this 5 Day Flip Challenge.

In today’s episode, I share my personal experience with stem cell therapy—and the unexpected lessons that came from being forced to slow down. Whether you’re choosing a procedure like stem cell therapy or suddenly dealing with an injury or illness, time off from your normal routine isn’t just inconvenient — it’s a major mental and physical shift. But it doesn’t have to be a setback.  In this episode, I unpack the power of reframing your downtime with three key focus areas: Mindset,  Movement, and  Meaningful redirection.   Why I opted for Stem Cell Therapy Knee inflammation.  As a medical exercise specialist and a strength & conditioning coach, if we have a knee issue, the first places to look are the hip mobility, glute strength and hamstring strength. I chose to do a stem cell therapy NOW before the degeneration of the tissues got worse. Nothing you do with soft tissue will help your hard tissue or bone structure regenerate. If there's an opportunity to regenerate, it occurs when you're healthiest, not when more damage is done.   MINDSET Detaching identity from physically active and physically capable Dealing with “rest guilt” “You will regret doing too much. You won't regret doing less.” Flipping frustration into self-awareness What I did: travel to a baby shower  Accept the pace change without resentment.   MOVEMENT Moving smarter not harder. Do what I am able to do (core activation) and how I modified it with no pressure on the knees (e.g. stretching, swimming with a pool buoy, etc). “Some” movement matters more than “perfect” movement. It's better to be undertrained than overtrained.   MEANINGFUL REDIRECTION (or Focus Shift) Using the extra time for non-physical growth (sleep, reading a book, collecting recipes, etc.) Business planning, learning, and creative projects. The power of journaling during healing. Making your mandatory time off count long-term.   The Power of Pause - The Lesson Learned from My Stem Cell Therapy   Other Episodes You Might Like: Previous Episode - Bladder Issues in Menopause - The Hidden Bacteria You Need to Know Next Episode - Essential Oils for Menopause Hormones | Essential How-to for Essential Oils More Like This - Better Strength and Metabolism in Midlife Through More Rest and Recovery   Resources:  Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism. Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.

If bladder issues in menopause are keeping you from jumping for bone density or for jumping for joy. Or if laughing and sneezing or a need to consider hydration needs against access to a bathroom are real life and every day concerns you… we’ve got you today.  Bladder issues in menopause don’t need to keep you from activities, and they may come with signs and symptoms that aren’t the obvious urgency, burning or leakage. The information here about testing beyond traditional options just might make you want to re-listen and share this one.    My Guest: Dr Kelly McCann is a board certified internist and pediatrician specializing in functional, integrative and environmental medicine. She graduated Brown undergrad, Tulane Med School, fellowship in Integrative Medicine at the University of Arizona. Her medical practice, the Spring Center, is located in Southern California. She hosted virtual summits on MCAS and can be found on many podcasts, summits and @drkellymccann.   Questions We Answer in This Episode: [00:09:09] What is a bacterial biofilm and how does that relate to bladder issues in women? [00:08:21] How do you know if you have a biofilm colonization? [00:13:26] Can you explain the testing technology and how it differs from a urinalysis and urine culture? [00:25:09] Other than UTIs and bladder issues, what might be some other signs that bacterial biofilms might be an issue?  [00:26:55] Are there other things that we should understand about this? (often associated with hypercoagulability which can mean an increased risk for heart disease) [00:30:58] Are there other options before or instead of antibiotics? If you personally got results back suggesting you do have bacteria, would you go the route of herbs or antibiotics?  [00:35:00] Cost of the test? And is it covered?    Bacterial Biofilm as Bladder Issues in Menopause   What is a Bacterial Biofilm? Mucus-like structures where bacteria live, can be found in the mouth, nose, GI tract, vagina, etc. These bacterial “homes” protect microbes from detection in standard lab tests. That means you can have symptoms, but your test results still show “normal.”   What is Next Generation Sequencing? Gives a complete and accurate picture of what’s causing  your symptoms, even when your urinalysis and cultures are ‘normal’. Procedure: Scans the DNA of everything present in your sample (e.g. urine). Matches it to a vast DNA library of known organisms. Identifies exactly which microbes are in your bladder, how many, and in what percentages. Recommends treatment options by checking the medical literature for which antibiotics are effective against each bacteria. MicroGenDX does this test.   Signs You Might Have Biofilm Colonization: Chronic bladder symptoms (urgency, frequency, burning) without a confirmed UTI Recurrent UTIs that don’t resolve or keep returning “Normal” urine tests but ongoing discomfort Other unexplained inflammation-driven symptoms like fatigue, rashes, headaches, joint pain, and more.   Relation to Heart Disease: Bacteria can travel from brushing your teeth and can end up in your coronary arteries and bladder. Biofilms can trigger clot formation for individuals who are genetically predisposed to forming clots or fibrin mesh. Systemic inflammation risk for individuals with low-level bacterial colonization that their body   Connect with Kelly: Website - Dr. Kelly McCann Website - The Spring Center Facebook - Dr. Kelly McCann Instagram - @drkellymccann    Other Episodes You Might Like: Previous Episode - Solving Sleep Issues with CBD and Other Perimenopause Symptom Solutions Next Episode - What Stem Cell Therapy Taught Me About Recovery, Mindset, and Reinventing Downtime More Like This - True Core Confidence: Revolutionizing Pelvic Floor Fitness After 40   Resources: Short & Easy Exercise videos in this 5 Day Flip Challenge. Don’t know where to start? Book your Discovery Call with Debra.  

Solving sleep issues may have just gotten easier with today’s guest sharing her personal experience with CBD to help with Perimenopause Symptoms.  My guest today is a Flipping 50 community member who listened to a podcast and decided herself to try CBD when nothing she had been doing was working.    My Guest: Laura Scott is a former banker and corporate trainer who left the business world and dedicated her time raising her children. Over the past four years she cared for her parents as they rapidly declined at the same time perimenopause came knocking at her door. As her symptoms increased, she was deeply saddened and angered by the hopeless messaging around here that aging is a curse.  Laura researched, overhauled her diet and healed many of her symptoms through nutrition. She knew she needed sleep to take her healing further and discovered Blue Sky CBD through the Flipping 50 podcast. She combined Blue Sky CBD with the sleep strategies to restore her sleep and live her days well.   Questions We Answer in This Episode: [00:16:49] What have you used in the Blue Sky product line? How did it help? [00:19:09] Curious about how you chose the CBD products to match symptoms? [00:21:04] How soon did you see results from using CBD? [00:24:40] Solving sleep issues with CBD, did anything else happen as a result?    Blue Sky CBD Products Used Sleep Gel  Bath Bombs Topical Balms   Advice to women who can’t sleep Clean up your diet.  Drink your water. Eat your protein.  Try hot baths and morning light.  Get your circadian rhythm down.  Try Blue Sky CBD   What “Cleaning Up Your Diet” Means Elimination diet: gluten, soy, dairy, peanuts, corn, sugar, eggs Reintroduction process Targeting 150g protein daily Key Takeaways in Solving Sleep Issues Sleep is foundational. Without it, everything else suffers, from memory to motivation. CBD can be life-changing. Blue Sky CBD helped Laura improve sleep, manage stress, and support recovery. You are not alone. Many midlife women are quietly struggling. Sharing stories in Flipping50 Insiders Facebook Group can help others feel seen and supported. Information overload can be paralyzing. Go back to science. Connect with Dr. Eric Dorninger, ND of Blue Sky CBD: Get your Blue Sky CBD here for 20% off Link: https://www.flippingfifty.com/blueskycbd   Other Episodes You Might Like: Previous Episode - Women's Wellness Adventure Travel After 50 Next Episode - Bladder Issues in Menopause - The Hidden Bacteria You Need to Know More Like This - Is CBD the Answer? How Women Use CBD to Manage Menopause   Resources: Short & Easy Exercise videos in this 5 Day Flip Challenge. Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.  

What do you get when you combine wellness with adventure travel?  In Stacy Funt’s case, you get a new business. My guest today began her new business combining a love for travel and adventure with the need to fill a gap between empty nesting and grief and her new business was born. In this episode, we unpack what her business looks like, what her brand of wellness adventure travel is, and how taking risk coming from a safe, secure paycheck looks and feels like.  No matter which part of this first attracts you, you may feel inspired after this episode.    My Guest: Stacey Funt, MD, NBHWC, is a physician, certified health coach, and founder of LH Adventure Travel, a company specializing in small-group wellness adventures for women worldwide. Drawing on her medical expertise and love of travel, Stacey curates immersive experiences in breathtaking natural settings and vibrant cultural landscapes. Inspired by the pillars of well-being—movement, nourishing whole foods, relaxation, and sisterhood—her journeys leave women feeling deeply connected, rejuvenated, and inspired.   Questions We Answer in This Episode: [00:03:41] What inspired you, as a physician, to start a wellness adventure travel business at the age of 58? [00:09:22] How do you describe or what is your flavor of wellness adventure travel differ from traditional travel, and what benefits does it offer women in their 40s, 50s, and beyond? [00:12:34] Are you practicing medicine? Are the travels for consumers, practitioners or both?  [00:13:29] Any memorable stories or transformation from one of your travel adventures? [00:16:14] What advice would you give a woman dreaming about a wellness adventure or retreat feeling? [00:21:59] What advice would you give a woman dreaming about a wellness adventure or retreat but feeling hesitant or unable to commit? [00:31:14] Talk about the need to take risks in this new business endeavor and any struggles you had with that.   Thinking About Going On A Women's Wellness Adventure Travel After 50?   LH Adventure Travel A week-long weekend adventure of women in 40s to 60s Based on lifestyle medicine with 6 basic tenets Comes with 4 itineraries: Movement (hiking, kayaking, biking, etc.) Healthy Eating Stress Management (spa, yoga, etc.) Community and Sisterhood (community circles with questions, get togethers, etc.) Why go on a Wellness Adventure Travel After 50? We won’t have these opportunities forever. Tap into your desire. Let it move you into a direction on how to live. “Tell me, what do you plan to do with your one, wild, precious life” - quote by Mary Oliver, shared by Stacey Funt Advice on taking risks There are no guarantees, there are no guidebooks, there are no set paths. It’s scary to take a risk, but do something different and tell everybody about it (starting a business). Starting a new business is not only a financial risk, but also an emotional risk.   Connect with Stacey: Dr. Stacey’s Website - LH Adventure Travel Facebook - LH Adventure Travel Instagram - @lhadventuretravel   Other Episodes You Might Like: Previous Episode - What’s Best Total Body or Split Routine in Menopause Next Episode - Solving Sleep Issues with CBD and Other Perimenopause Symptom Solutions  More Like This - Traveling Alone After 50 Or With Friends? Safe vs Not Safe   Resources: Join Flipping 50 Women's Retreats each designed to challenge and stretch you. Looking for a perfect location for hikes and outdoor yoga? Join the Flipping 50 Women’s Retreat at Moab in October!  Join  Flipping 50 Menopause Fitness Specialist® to become a coach! Short & Easy Exercise videos in this 5 Day Flip Challenge.

Which is the best workout routine for you right now – total body or split routine in menopause? This episode unpacks a recent study by Brad Schoenfeld comparing results from total body or split routine in menopause.  The study did not actually address menopause. But if we know we are capable of making the same relative strength gains as males, then I’m considering this study as still relevant for us to consider in menopause.    How the study was done: Untrained males, no resistance training in the previous 6 months. Exercise consists of 16 sets per muscle group per week per both groups    Total Body Routine Trained each muscle group 4 per week (MTThF)  4 sets each: bench press cable triceps pushdown shoulder press seated row biceps curl squat  leg curl.   Split Routine Session A Mondays & Thursdays 8 sets each: bench press inclined bench press cable triceps pushdown triceps kickback shoulder press  front dumbbell raise.  Session B Tuesdays & Fridays 8 sets each: seated row lat pulldown biceps curl hammer curl squat  Leg curl.  Study Conclusion Training Volume for Strength Strength gains derived from frequency manipulation are driven by the increase in training volume. When constant, increased frequency does not seem to provide additional benefits. However, most studies suggest a resistance training frequency of 3 or fewer days per muscle group per week. A schedule of 4 days per week provides no additional strength gains relative to 2 days per week. Ideal or excessive training volume can be unique to each individual. Time The biggest challenge for most humans is Time. Disrupted or irregular schedules (MTTHF) can happen. Rest & Recovery Ideally 1-2 minutes rest between sets. Recommended 48 hours minimum to recover between use of same muscle groups.  Muscle mass and hypertrophy could be built by either, but fat loss may benefit more from total body routine - based on greater muscle protein stimulus and EPOC.    A Quick Overview on Total Body or Split Routine in Menopause Total Body Workouts Pros: More flexible with schedule. Easier to fit in and stay consistent with—especially helpful if life gets unpredictable. Higher metabolic boost. One study showed 8x more metabolic benefit from total body training than split routines. Efficient muscle protein synthesis. Stimulates multiple muscle groups at once, increasing post-exercise recovery benefits. Better for fat loss. However, recently Brad Schoenfeld showed that as long as volume is equal they can provide the same results.  Cons: Challenging to manage volume. Hard to include enough exercises for each muscle group within one session. Fatigue if overdone. Doing total body workouts too frequently (e.g., 4x/week) without proper rest can backfire. Not always optimal for specialization. Doesn’t allow focused work on one muscle group (e.g., building glutes or shoulders).   Split Routine: Pros: Allows for more focused volume per muscle group. Easier to do 2+ exercises per muscle group and more sets—important in post-menopause. Can be energizing per session. Training just the upper or lower body can feel lighter and more focused. Useful for variety and advanced training. Great for incorporating more complex splits and periodization. Cons: Harder to stay consistent. If you miss a day, it’s harder to make up and can throw off the weekly balance. Time-dependent. Requires more days per week and more planning—can be a challenge for busy midlife women. May lack full recovery. Without intentional spacing (e.g., Monday/Thursday vs. back-to-back days), results can suffer. Not ideal if energy is low. During menopause, fatigue can make it harder to consistently do split routines.   Total Volume if equal can both produce results in Total Body or Split Routine in Menopause   Other Episodes You Might Like: Previous Episode - Autoimmune Disease in Menopause and Changing Treatment Status Quo Next Episode - Women's Wellness Adventure Travel After 50 More Like This - Cortisol and Exercise in Menopause   Resources:  Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism. Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.  

Why is autoimmune disease in menopause becoming more prevalent? And why are college-age patients a growing autoimmune demographic?  In your 60s, when the world is thinking of retirement, would you ever consider being a founder of a new business instead of spending days on the golf course or traveling?  Answers to the increase in autoimmune disease in menopause and more in this special episode I think you may find both alarming and fascinating; both a shot of reality and hope.    My Guest: Dr. Bonnie Feldman, 69, Co-founder and Chief Patient Officer of Rheumission, is an entrepreneur, health practitioner, researcher, financial analyst, digital health advisor and autoimmune patient and advocate.  Since 2010, Dr. Feldman integrates digital tech, virtual-first care, and lifestyle interventions with conventional care to improve outcomes for autoimmune patients. She spent the past decade raising awareness of the underserved and growing autoimmune market opportunity for private investment. Her experience as an autoimmune patient have fueled Bonnie’s passion for prevention, earlier diagnosis and improved care for all autoimmune patients.   Questions We Answer in This Episode: [00:04:50] Tell me about your own journey - why become a startup founder at an age (now 69) that most people are already in retirement? [00:09:16] What are autoimmune diseases? [00:13:18] What do people not understand about autoimmune disease? [00:18:21] Why do you say that autoimmune disease is a women's health crisis? [00:22:39] What is fundamentally wrong and needs to change in the way autoimmune patients are treated and diagnosed? What are doing to change this? [00:24:42] What is biologics? What are the negative side effects of biologics?  [00:33:04] What is the legacy you hope to leave (for your 10 grandchildren)?   Know if You May Have Autoimmune Disease in Menopause   What is Autoimmune Disease? Old Definition When the immune system attacks itself. 100 different kinds e.g. multiple sclerosis, rheumatoid arthritis, psoriatic arthritis, all sort of colitis and Crohn's New Definition Now includes the inflammatory spectrum and autism spectrum   Autoimmune Disease Is a Women’s Health Crisis 80% of autoimmune patients are women, around 40 million people Hormones influence during puberty, pregnancy, menopause Late-onset autoimmune diagnoses are on the rise. The biggest growth is in young adult women who are college age.   Treatment for an Autoimmune Disease Patient Conventional Medicine The patient sees different kinds of specialized doctors that do not necessarily talk to each other (e.g. dermatologists, rheumatologists, etc.) Rheumission A Care Team is provided under one virtual roof with access to the patient digitally 24/7 if needed. This includes lifestyle medicine physician, an autoimmune psychologist, an autoimmune dietitian, an exercise program, and a care coordinator. Uses lifestyle medicine as the first lever of defense like diet, sleep, psychological, etc. Medicines are used in the lowest dose when needed.   Connect with Dr. Bonnie: Dr. Sharon’s Website - Rheumission Facebook - rheumission Instagram - @rheumissionhlth YouTube - @rheumission   Other Episodes You Might Like: Previous Episode - Supplements I Take in Menopause Next Episode - What’s Best Total Body or Split Routine in Menopause More Like This - How to Have and Still Thrive with Autoimmunity in Menopause   Resources: GYROTONIC® Feldenkrais Gait Therapy Pelvic Floor Therapy Short & Easy Exercise videos in this 5 Day Flip Challenge. Don’t know where to start? Book your Discovery Call with Debra.