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  • Exercise and Hot Flashes and Other Menopause Symptoms

    Exercise and Hot Flashes and Other Menopause Symptoms

    · The Flipping 50 Show

    Even if you don’t have hot flashes, stay with me on this because this episode is on exercise and hot flashes. We’re going to dissect the science and eradicate “science says” as a cry for validity by influencers.

    Hot flashes are one of the most common symptoms of menopause. I’ll talk about the relationship between exercise and hot flashes along with other menopause symptoms like muscle loss or fat increase.

    In previous podcast episodes and books, I’ve shared researcher comments about whether exercise could mitigate menopause symptoms. The answer, “Yes, provided it’s intense enough.”

    The Science

    A 2024 study on 72 pre, peri and postmenopausal women, published in the Menopause Journal of The Menopause Society, looked at the impact of minutes spent in 3 exercise intensities and body composition on total menopause symptoms (TMS).

    More symptoms were associated with higher body fat. Intense physical exercise improves % body composition and may reduce TMS, beneficial for perimenopausal women. An article published by the American College of Sports Medicine, looked at protein turnover changes, muscle size, quality and strength during menopause. All seemed to decline.

    What we don’t know [Dr Stuart Phillips’ response to Mary Claire Haver’s Instagram post regarding estrogen’s impact on muscle] is the cause for these changes.

    Is there evidence for causation between decline of estrogen and decrease in muscle mass, which some women experience:

    Insomnia Poor mood, depression or anxiety Lack of motivation (serotonin receptors) A time crunch in midlife Comfort or emotional eating

    Repeatedly, women will say, “I haven’t changed a thing, but my results have changed.”
    That would be true if you didn't change what it was you were doing.
    If your hormones have changed, we have to change the exercise.

    Another 2024 study in Menopause Journal showed both moderate intensity and resistance training exercise will decrease hot flash occurrence in some women, especially in women with depression.

    High Intensity - more impact on body composition and positive impact on hot flashes

    Moderate Intensity - decreased hot flash occurrence

    Exercise and Hot Flashes, Estrogen and Muscle

    Whether we’re talking about exercise and hot flashes or estrogen and muscle loss, so many variables could be at play, even if the science is a randomized double-blind study with a large enough subject pool.

    If hormones have changed, we have to change the exercise (including nutrition and sleep habits) or it’s not going to work. If medications become important, then we have to look at micronutrients because they’re depleted by each prescription or OTC med. If you don’t absorb micronutrients you don’t have optimal muscle or strength building blocks.

    Social Media

    The type of studies that influencers share matters. Whether they’ve shared a review of literature, a double-blind randomized control study, or a narrative or know what that means What is the interpretation that helps you make decisions on changes you may want to consider or that reinforces what you are doing? The only real thing an influencer is sharing unless they share the science with you is, “what works for me” and you’re left to guess
 is that really what happens behind the scenes?

    But before I share that, I think we know this:

    Both are on a worthy mission


    To improve the knowledge we have about muscle, bone and aging and the impact on them of daily and weekly habits To acknowledge menopause has historically impacted women’s health.

    What can you do with the information?

    Make the best choices on exercise prescription, dietary choices, lifestyle habits to offset what is impacted by hormonal changes Make the best choices with their time and energy for women with hormonal changes to get the optimal health habits. Provide clarity about the exercise prescription that is most advantageous and then customize it for women based on their fitness status, health history, and stage of menopause Train an army of Menopause Fitness SpecialistÂź in every fitness club, health center, university and behind every online program.

    Become a Coach on Exercise and Hot Flashes for Women in Midlife

    If you are interested in becoming a Flipping 50 Menopause Fitness Specialist¼ and tired of guessing for yourself, your clients and watching a lot of bro science applied to women without ever considering


    We’ve never asked questions about pelvic floor health in intake forms in the fitness industry. We’ve never considered from ovulation to luteal phase, a change in nutrition and exercise might serve a woman in reducing injury and getting better results. We’ve never suggested a woman test her muscle mass at 25 and bone at 30 when she’s peaking to compare later.

    Do you want to know how to create a comprehensive exercise prescription that supports, not worsens:

    Insomnia Pre-diabetes and insulin resistance Low libido Low bone mass Body and (specifically) belly fat Exercise Hot flashes/night sweats

    More than 7 other key changes in exercise prescription that help a woman arrive at menopause, thrive through menopause, and enhance her longevity – reach out to me right now. We’re opening the enrollment for the Flipping50 Menopause Specialist¼.

    This is an amazing opportunity to join the program. Not only get the knowledge you need, but the business growth coaching so you aren’t a wise broke trainer or coach like so many of your peers.

    The number of trainers increased from 250,000 to 750,000 in the last decade. The number of health coaches has grown from zero to thousands in a few short years.

    Yet, few of those are making a profit, let alone a living.

    They’re building websites, apps, social media
 they are failing. But you don’t have to.

    If you start from the beginning, skip the guessing with the copycat Chatgpt copy. You don’t have to have a MBA in marketing or sales but you need to have a formula and blueprint to follow to build a business that starts successfully and is sustainable.

    References on Exercise and Hot Flashes:

    Moore SR, Cabre HE, Smith-Ryan AE. Body composition, physical activity, and menopause symptoms: how do they relate? Menopause. 2024 Apr 1;31(4):336-341. doi: 10.1097/GME.0000000000002334. Epub 2024 Mar 5. PMID: 38442308. Witkowski S, Evard R, Rickson JJ, White Q, Sievert LL. Physical activity and exercise for hot flashes: trigger or treatment? Menopause. 2023 Feb 1;30(2):218-224. doi: 10.1097/GME.0000000000002107. Epub 2022 Nov 7. PMID: 36696647; PMCID: PMC9886316.

    Other Episodes You Might Like:

    Previous Episode - How and Why to Consider Meditation in Menopause Next Episode - How to Bounce Back Boldly After You Blew Your Diet More Like This - Caffeine, Hot Flashes, and Fat Burning During Menopause

    Resources:

    Join Flipping 50 Menopause Fitness SpecialistÂź to become a coach! Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.
  • How and Why to Consider Meditation in Menopause

    How and Why to Consider Meditation in Menopause

    · The Flipping 50 Show

    Hearing about meditation every direction you turn? Meditation in menopause can be a simple, free, and almost effortless tool for supporting your nervous system.

    If your rest and digest part of life needs to flex and be able to squelch your fight or flight, aka your watch says RELAX REMINDER more than you’d like
 this is your episode.


    My Guest:

    Kelly Smith is a global yoga and meditation teacher, author, E-RYT 500/ YACEP, founder of Yoga For You and the host of the iTunes chart topping podcasts Mindful in Minutes and Meditation Mama. Kelly believes that there is not a one-size-fits-all approach to yoga and meditation and encourages her students to find their own personal practice, listen to their bodies, and find inner joy by accessing their most authentic selves. Kelly is best known for her guided meditation, yoga nidra, and restorative yoga practices that she has been sharing since 2016 on her podcasts and books.

    Questions We Answer in This Episode:

    [00:15:49] How can meditation help support menopause and perimenopause? [00:14:46] Why should you start meditating at this age if you haven't before? [00:18:36] How can meditation help support your nervous system?



    What is Meditation?

    Meditation is strength and resistance training for the brain. Not a religious practice, but it’s up to you what your intention is and if you want to align it to what you believe in.



    Benefits of Meditation

    Reducing anxiety and depression Helps with sleep and brain fog Helps balance cortisol Helps aging of the brain Boosts focus and concentration Teaches you how to sit with what is happening in your life

    Eight minutes a day is enough to get the physical, mental, emotional benefits of meditation.


    Know Yourself and What You’re Yearning for Through Meditation in Menopause


    Connect with Kelly:

    Kelly’s website - Yoga For You Instagram - @yogaforyouonline



    Other Episodes You Might Like:

    Previous Episode - Protein for Menopause Hormone Support Next Episode - Exercise and Hot Flashes and Other Menopause Symptoms More Like This - Why I Meditate and My Recent (2nd) Weeklong Meditation Experience More Like This - Strategies for Higher Revenue as a Fitness Professional

    Resources:

    Flip the switch on your midlife metabolism with the Metabolism Makeover 2.0. Short & Easy Exercise videos in this 5 Day Flip Challenge.

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  • Protein for Menopause Hormone Support

    Protein for Menopause Hormone Support

    · The Flipping 50 Show

    Let’s unpack something most midlife women are totally missing – protein for Menopause Hormone Support.

    Are you feeling moody, low-energy, or constantly craving carbs in midlife? It might not just be your hormones—it could be your protein intake
 and its effect on your hormones.

    In today’s episode, know how protein connects hormones and why your daily meals might be the hormonal tune-up you didn’t know you needed.

    Cortisol & Protein: The Stress-Balance Dance

    Cortisol levels increase in response to low blood sugar or stress, which are common when meals are high-carb and low-protein. A high-protein diet blunts cortisol spikes post-meal and improves the body’s stress response.

    Insulin: Protein’s Role in Glucose Control

    Protein stimulates insulin—but in a modulated way that helps with blood sugar stability, not spikes. In midlife and beyond, protein helps preserve insulin sensitivity, especially when combined with resistance training.

    Ghrelin & Leptin: Protein vs. Cravings

    Ghrelin = your hunger hormone.
    Protein is the most effective macronutrient at suppressing ghrelin. Leptin = satiety hormone.
    Protein helps regulate leptin sensitivity over time. The Protein theory goes that if the body doesn’t get enough protein it will message you it wants more. The problem is the message is not clear. It’s just a hunger signal. You’re left to figure it out or deal with the tempting cookies, cakes, and chocolate hidden in the icebox.

    Estrogen: From Muscle Protector to MIA

    Estrogen is an anabolic hormone—it supports muscle maintenance, insulin sensitivity, and metabolic efficiency. As estrogen declines in perimenopause and menopause, its natural support of muscle protein synthesis (MPS) disappears. With estrogen no longer stimulating MPS, women must now rely on two primary tools to stimulate it: Resistance training Adequate high-quality protein (especially leucine-rich)

    “Estrogen enhances the anabolic response of skeletal muscle to both feeding and resistance exercise, and its loss results in anabolic resistance.”

    More Truths About Protein for Menopause Hormone Support

    Muscle Protein Synthesis declines with age—and even more so without estrogen.
    This is why RDA-level protein (0.8g/kg) is not sufficient in midlife - a statement agreed on by Registered Dietitians, longevity and geriatric experts alike. Experts (ISSN) recommend ≄1.6–2.2g/kg of body weight for active women in midlife to maintain muscle, metabolism, and hormonal resilience.

    The Anabolic vs. Catabolic Hormone Framework

    Anabolic Hormones = Build & Repair
    These are hormones that stimulate tissue growth and regeneration:

    Testosterone – promotes muscle growth, strength, libido Growth Hormone (GH) – supports repair, recovery, and fat metabolism Estrogen – helps preserve lean mass, regulates insulin sensitivity Insulin – can be anabolic by shuttling nutrients into cells, especially post-exercise

    Protein intake supports all of these by providing the amino acid building blocks needed for anabolic activity.


    Catabolic Hormones = Break Down
    These are hormones that promote the breakdown of muscle, tissue, and energy stores:

    Cortisol – breaks down muscle for glucose during stress Epinephrine/Norepinephrine – mobilize energy in fight-or-flight

    Chronically elevated catabolic hormones + low protein = muscle loss, cravings, fatigue.


    Fat Storage

    Insulin isn’t actually a catabolic hormone but it does increase fat storage. You can’t be burning fat if insulin is high, as is true for many women. Focusing on boosting the anabolic hormones is the game-changer.

    Other Episodes You Might Like:

    Previous Episode - Can We Just Stop the Self Sabotage to Feel Your Best Ever Next Episode - How and Why to Consider Meditation in Menopause
    More Like This - Where Protein Recommendations for Women Come From?

    Resources:

    This episode is brought to you by Flipping 50 Longevity Pro Protein & Fiber, the simplest ingredient, cleanest, third-party-tested protein powder formulated specifically for midlife metabolism. No bloat, no fillers, just functional fuel.
    Use code PODCAST10 for 10% off at checkout.

    References:

    Lemmens SG, Born JM, Martens EA, Martens MJ, Westerterp-Plantenga MS. PLoS One. 2011 Feb 3;6(2):e16826. doi: 10.1371/journal.pone.0016826. PMID: 21304815; PMCID: PMC3033415. Layman et al., 2008 reported that diets with higher protein and lower carbs improved insulin sensitivity in adults. DOI: 10.1093/jn/138.3.514 Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Am J Clin Nutr. 2013 Apr;97(4):677-88. doi: 10.3945/ajcn.112.053116. Epub 2013 Feb 27. PMID: 23446906; PMCID: PMC3718776. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. J Appl Physiol (1985). 2009 Sep;107(3):987-92. doi: 10.1152/japplphysiol.00076.2009. Epub 2009 Jul 9. PMID: 19589961.
  • Can We Just Stop the Self Sabotage to Feel Your Best Ever

    Can We Just Stop the Self Sabotage to Feel Your Best Ever

    · The Flipping 50 Show

    If you want to lose weight, get in shape, or keep a relationship, you may know the desire to stop the self sabotage all too well.

    My guest and I talk about her weight loss, coming down from 200 lbs. Not achieving a skinny size 4, but an all important and often missing love for the body and the curves she has.

    If you don’t need to lose weight but aren’t where you want to be in relationships, business or finance, stay tuned to know how to stop the self sabotage.

    My Guest:

    Junie Moon, CEO of Midlife Love Out Loud, a Global Love Mentor, Best-selling Author, Women's Empowerment Leader, and Certified Shadow WorkÂź Coach, has supported thousands of women over the past 30 years to claim their birthright: the freedom to be and love themselves without apology.

    Junie is dedicated to guiding women in midlife on a transformative journey towards self-discovery and empowerment. Through heart-centered coaching, she helps her clients cultivate a deep sense of self-love and confidence.

    Questions We Answer in This Episode:

    [00:03:39] [00:07:05] Tell us your story
 Is it true you were 200 pounds and cracked the code for successful weight loss and vibrant living? [00:14:16] Many women sabotage themselves. Why? [00:27:46] How can we break these painful patterns? [00:08:34] You speak of the shadow and healing the shadow, what and why is it important to do shadow work?

    The Real Root of Weight Struggles

    The cycle of dieting, deprivation, and rebound. Emotional eating in a dysfunctional marriage. You eat food to self-soothe. Shift from "food problem" to self-worth problem.


    What is Shadow Work?

    Personal growth model with special processes that shines a light on the 95% of the unconscious mind that's running in the background. Learn your worthiness, lovability, voice, value, and what matters.

    How to Really Stop the Self Sabotage and How to Shed It?


    What is Self-Sabotage?

    It's the monster under the bed. It’s something we've picked up along the way that’s something's wrong with us. It’s self-protection. Fear of change and the illusion of safety in discomfort. Subconscious patterns and limiting beliefs from childhood.


    Mind-Body Connection & Illness

    Healing the mind leads to healing the body. The power of releasing suppressed emotions. Small, safe steps — not dramatic overhauls — lead to lasting change.

    Key Takeaways

    Weight struggles are often rooted in emotional and psychological wounds, not just food habits. Shadow work helps uncover hidden parts of ourselves shaped by shame and unworthiness. Self-sabotage often stems from fear and a subconscious desire for safety. Our "risk manager" brain will create illness, injury, or limiting beliefs to avoid perceived danger. Healing starts with awareness and self-compassion, not self-blame. True transformation is possible at any age and can lead to finding love, purpose, and peace.

    Connect with Junie:

    Junie Moon’s Midlife Love Out Loud Facebook - Midlife Love Out Loud Facebook Group - Find Fabulous Love After 40 Instagram - @MidlifeLoveOutLoud YouTube - @MidlifeLoveOutLoud Podcast - Midlife Love Out Loud

    Other Episodes You Might Like:

    Previous Episode - Is Your Liver Preventing Muscle Growth in Menopause? Next Episode - More Like This - Why You Sabotage Your Weight Loss (and How to Fix It)

    Resources:

    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. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Skinny.
  • The 3 Tests You Should Do Before Considering BHRT

    The 3 Tests You Should Do Before Considering BHRT

    · The Flipping 50 Show

    If you are considering BHRT, this is for you. Even if you’re currently on BHRT, you’ll learn or confirm something here.

    If you’ve got daughters or DIL, in my case, there’s something here for you on that front too. If you’ve wondered why does cholesterol go up for so many women or why do autoimmune numbers increase in midlife? There’s a reason to be considering BHRT, and our guest explains why.

    My Guest:

    Dr. Shilpa Sayana, MD is a Triple Board Certified in Internal, Obesity Medicine and Functional Medicine. She is recognized by her peers by receiving the “Most Humanistic Intern and Resident” award in all three years of her Internal Medicine Residency and celebrated by her patients by being presented the Best Doctors Women’s Choice Award.

    She treats women in perimenopause and menopause, optimising their hormones, energy and weight, especially if they have been previously told that their labs are normal.

    Questions We Answer in This Episode:

    [00:07:54] What are natural ways to improve your hormones above 45? [00:14:27] What tests do you recommend to a woman considering hormones? [00:22:30] Do you have a unique opinion on starting both progesterone and estrogen at the same time or layer in one? [00:26:06] Do you advocate for women taking testosterone and what are the benefits and side effects of using TRT? [00:30:21] Why do autoimmune markers increase in perimenopause and menopause? and what to do about it? [00:32:04] What can help cholesterol and blood sugar levels?



    #1 Longevity Hormone Panel

    Purpose: To get a baseline of all key hormone levels

    Includes:

    Morning cortisol (before 10am) DHEAS (hormone that makes cortisol) TSH (thyroid) Free T4 Autoimmune Reverse T4 (Hashimoto’s) Reverse T3 Estrogen, Progesteron, Testosterone Total Testosterone Free Testosterone Sex Binding Hormone Globulin ANA (antinuclear antibody or autoimmune antibody) ESR (erythrocyte sedimentation rate to check inflammation rate for autoimmune) CRP (C-reactive protein) Ferritin Genetics Vitamin B12 Vitamin D

    More Tests to Truly Know If You’re Ready Before Considering BHRT

    #2 Gut Test

    Purpose: To assess inflammation, microbiome health, and how well your body can process and eliminate hormones

    #3 Toxin/Environmental Load Testing

    Purpose: To detect environmental toxins that may be disrupting hormone production or metabolism

    Track Your Hormones

    Functional vs. Conventional medicine’s approach to lab results:

    Functional Medicine Focuses on what’s optimal, not just normal. Listens to the whole person (hormone networks), not just the labs. Conventional Medicine Labs are often labeled "normal" if they fall within the wide reference range. No action is taken unless results are severely out of range.

    Connect with Shilpa:

    Website - Sayana Medical Instagram - @sayanamedical YouTube - @SayanaMedical



    Other Episodes You Might Like:

    Previous Episode - Smart Movement for Aging Better with Lara Heimann Next Episode - Can We Just Stop the Self Sabotage to Feel Your Best Ever More Like This - Restore Hormones to Factory Settings? More Science for bHRT More Like This - How to Have and Still Thrive with Autoimmunity in Menopause



    Resources:

    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.
  • Smart Movement for Aging Better with Lara Heimann

    Smart Movement for Aging Better with Lara Heimann

    · The Flipping 50 Show

    If there is a way to enhance movement for aging better - whether we’re already exercising or we’re in need of getting started - we’re in!

    If you’ve ever said or felt, “every time I start to exercise I get hurt,” this is for you.
    This episode will also hit you right where you love to exercise.

    We know exercise has a major impact on the brain. It’s a dose of clarity, problem solving, creativity. There’s no lack of science to prove the mind-body-and spirit can no longer be separated. They’re an integrated part of all components of wellness.

    Feeling a little stiff? You may feel better by the end. Know the smart movement for aging better!

    My Guest:

    Lara Heimann is an internationally recognized yoga pioneer, Physical Therapist, and founder of the revolutionary LYT Method¼—an evidence-based approach to movement that combines the principles of yoga, physical therapy, and functional movement. Lara’s passion lies in empowering people of all ages to move better, live pain-free, and optimize their physical and mental well-being. Her work has reached thousands of students and teachers across more than 50 countries, transforming lives with her innovative blend of movement science and spiritual connection. She holds a BA in Biological Anthropology and Anatomy and an MS in Physical Therapy from Duke University, along with a Neurodevelopmental Training Certification through Stanford University.

    Questions We Answer in This Episode:

    [00:28:13] Why is moving well so important for aging? [00:30:28] What are common misconceptions people have about aging and exercise? [00:18:44] [00:31:10] What role does neuroplasticity play in aging? [00:21:28] How can people optimize longevity and vitality?

    Neuroplasticity & Movement

    Neuroplasticity is your brain's ability to grow and change Movement “rewires” the brain - you grow your brain from movement. Use developmental movement patterns to re-educate the nervous system. Your brain craves novelty.

    Your Guide to Movement for Aging Better


    The Myth of ‘Aging = Body Decline’

    Move more with age, not less. Joint mobility and strength are important as we age. Incorporate movement into daily routines (e.g. cleaning your house, climbing stairs). If you look at people who live long and live well, the one common thing is they're active and stay active. If you're in the middle part of your life and you haven't been active, it's never too late.

    Pain & Movement

    Inefficient movement creates and sustains pain. Move in a smarter way but don’t stop moving.

    Key Takeaways

    Movement rewires the brain. It’s not just about fitness—movement helps with cognition, mood, and longevity. Neuroplasticity isn’t age-limited. You can retrain your brain and body at any age. Already active? You can get even better. Advanced movers have more potential for growth when incorporating neuro-focused training. Repetition isn’t always progress. Novelty challenges your brain and creates stronger, smarter movement patterns. Pain is information, not a stop sign. Pain (not injuries) often lingers due to patterns. New movement can break that cycle. Aging isn’t a reason to scale back, but a cue to level up.

    Connect with Lara:

    Try LYT Yoga: A physical therapy yoga to promote functional movement
    Link: https://flippingfifty.com/lytyoga
    Code: Movebetter
    What’s in it for you? Try it out for $5 for 5 weeks Instagram - @lara.heimann and @lytmethod Facebook - Lara Heimann and The LYT Yoga Method

    Other Episodes You Might Like:

    Next Episode - Is Your Liver Preventing Muscle Growth in Menopause? More Like This – Yoga Booty, Yoga Belly, and Now Yoga Brain: Better with Yoga

    Resources:

    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. Get the Flipping 50 STRONGER 12-week program for your at-home safe, sane, simple exercises.
  • How to Have and Still Thrive with Autoimmunity in Menopause

    How to Have and Still Thrive with Autoimmunity in Menopause

    · The Flipping 50 Show

    In this episode, we answer the questions you might have about common and lesser-known autoimmune diseases: whether you are more prone during menopause, how hormonal changes may impact autoimmunity, some of the easiest lifestyle changes you can implement starting today, and perhaps most importantly that you are not alone.

    My guest today will share his unique experience with both arthritis and something I’ve dealt with in clients, spondyloarthritis. As a physician and a patient of arthritis, he has a very unique perspective on autoimmunity in menopause.

    My Guest:

    Dr. Micah Yu is an integrative rheumatologist who incorporates complementary medicine with traditional rheumatology. He is triple board-certified in Rheumatology, Internal Medicine and Lifestyle Medicine. He obtained his MD from Chicago Medical School and holds a Masters in Healthcare Administration and Biomedical sciences. He completed his internal medicine residency and rheumatology fellowship at Loma Linda University in Southern California. He is a graduate of the Andrew Weil Integrative Medicine Fellowship at the University of Arizona. In addition, he is certified in functional medicine through the Institute of Functional Medicine.

    He is able to understand his patient’s medical problems from a patient perspective. The foundation of his practice is to combine allopathic medicine with complementary medicine. He works with his patients to come up with a treatment plan that not only fights the disease but also is aligned with his patient’s goals.

    Questions We Answer in This Episode:

    [00:05:16] What is rheumatoid arthritis vs other types of arthritis? [00:16:00] How can people use integrative medicine to help with their autoimmunity? [00:18:21] Do people have to go on medications when they get diagnosed with a rheumatic disease? [00:26:01] Is there any connection whatsoever with post -exercise soreness and autoimmune response? [00:27:24] How will a plant-based diet sustain muscle?


    Don’t Let Autoimmunity in Menopause Hold You Back


    What are the different Arthritis Disease?

    Gout NOT an autoimmune arthritis and NOT wear and tear. It’s an arthritis that’s inflammatory that’s caused by uric acid deposition in the joints. Usually comes out as a single joint (e.g. big toe, knee) and get repeated over time. Rheumatoid Arthritis IS an autoimmune arthritis. Can attack multiple joints (e.g. fingers, toes, shoulders, elbows, knee) Usually come up with swelling, retinas, stiffness of the joints. Predominant in females

    Spondyloarthritis

    Overall arching term of different arthritis (e.g. psoriatic arthritis, Crohn’s disease, ulcerative colitis) Usually comes out in fingers, TMJ (temporomandibular joints), elbows, shoulders, knees, feet, ankles.

    What is the medication for autoimmune disease?

    Depends on the background, beliefs, and severity of the disease. Some may use medications, others may use alternative medicines, supplements and therapists.

    What is a Whole Food Plant Based Diet (WFPB)?

    Helped Dr. Micah with pain remission after 2 months Whole foods include beans, organic tofu, edamame, fruits and vegetables. No highly processed vegan protein, soy protein. Soy is included in WFPB Has phytonutrients Decreases breast cancers Use clean unprocessed soy (e.g. organic tofu, edamame) Does not include processed vegan meat Some people may be sensitive to soy.

    What are Inflammatory Foods?

    Ultra-processed foods (e.g. fast food, chips, cookies, cakes, ham, pepperoni). Food with high salt. WHO says that diet must be up to two grams of salt. Seed oils can be inflammatory when used for cooking.

    The 2 times in a woman life with more risk of getting autoimmune disease:

    After giving birth When they go into menopause

    Connect with Dr. Micah for the Summit:

    Join Dr. Micah’s FREE summit on May 12–18, 2025:
    The Rheumatoid Arthritis and Autoimmunity Symposium Facebook - MYAutoimmuneMD Instagram - @MYAutoimmuneMD Youtube - @MYAutoimmuneMD

    Other Episodes You Might Like:

    Previous Episode - Is Your Liver Preventing Muscle Growth in Menopause? Next Episode - Smart Movement for Aging Better with Lara Heimann More Like This - Prevent or Reverse Autoimmune Conditions

    Resources:

    Don’t know where to start? Book your Discovery Call with Debra.
  • Is Your Liver Preventing Muscle Growth in Menopause?

    Is Your Liver Preventing Muscle Growth in Menopause?

    · The Flipping 50 Show

    To support muscle growth in menopause, you need to understand the critical role of liver health.

    If you’re struggling with muscle loss and fat gain, your liver is an essential player in the game.

    Stick with me as we uncover actionable strategies for boosting liver health and achieving muscle growth in menopause and beyond during this moment in time post pandemic.

    My Guest:

    Sara Banta is a certified Dietary Supplement Professional, member of the National Association of Nutritional Professionals, and founder of Accelerated Health Products, recognized as the Most Innovative Supplement Company.

    Sara pioneers innovative solutions to support holistic well-being. She empowers others to achieve optimal health through supplements, DNA-based nutrition, and lifestyle changes.

    Questions We Answer in This Episode:

    [00:10:53] How is the liver related to muscle growth in menopause? [00:20:31] How can certain proteins help you reach fitness goals, while others may actually get in the way? [00:22:53] Why are essential amino acids crucial for supporting muscle building? [00:31:21] How can you take care of your liver to help with muscle gain and fat loss? [00:40:20] What are the side effects of GLP-1? [00:42:50] What are safe alternatives to ozempic?

    Liver Health's Role in Menopausal Muscle Growth

    Roles: detox, bile production, hormone regulation, protein metabolism. Chemicals and toxins overload the liver, impairing fat and protein processing.

    Protein Intake Challenges & Solutions

    Protein intake alone isn’t enough without liver support. Women need more protein with age, not less - 1g protein per pound of body weight. Wild animal protein, like bison and venison, are most nutrient dense. Warning against mold and hidden toxins in common protein powders.

    Essential Amino Acid Supplements

    Key ingredients: HMB, Synactive, OKG, TMG - aimed at absorption and recovery Benefits: prevent muscle breakdown, enhance gut health, better protein absorption.

    Key Takeaways for Muscle Growth in Menopause:

    Liver function is foundational for hormone balance, energy, and muscle development during and after menopause. Most women are under-consuming quality protein and not absorbing it effectively due to liver or gut issues. Supplements can be powerful, but they must be clean, effective, and well-formulated—many aren't. Shift your mindset: It's not about shrinking your body but about strengthening it with muscle. Bloat, brain fog, fatigue, and poor recovery may all link back to impaired liver detox and insufficient amino acids. Whole, wild animal proteins are superior due to nutrient density and bioavailability.

    Connect with Sara:

    Get your Accelerated Health Products - Liver Care & Aminos here! Facebook - Accelerated Health Products Instagram - @acceleratedhealthproducts

    Other Episodes You Might Like:

    To Detox and If So How to Detox: Midlife Woman to Midlife Woman Where Protein Recommendations for Women Come From?

    Resources:

    Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism. Short & Easy Exercise videos in this 5 Day Flip Challenge. Don’t know where to start? Book your Discovery Call with Debra.



  • Breast Implants and No-Cut Facelifts - the Surgeon with Answers

    Breast Implants and No-Cut Facelifts - the Surgeon with Answers

    · The Flipping 50 Show

    Do you have breast implants? Have you thought about getting them or do you know others with them?

    The conversation about breast implants' impact on health is a real one for a lot of women.

    We get into all the cases:

    You have implants and feel fine You have implants and are feeling symptoms you have just chalked up to menopause

    Whether for yourself, or to share with a friend or daughter, this one doesn’t end with breast implants. It only starts there.

    Stay all the way to the end for the no-cut facelift details!

    My Guest:

    Dr. Robert Whitfield, MD is AMERICA’S BREAST IMPLANT ILLNESS EXPERTℱ with over 25 years of experience as a plastic surgeon and more than 16 years board-certified. He specializes in Breast Implant Illness (BII), explant surgery, and advanced cosmetic procedures like his signature “No-Cut” Facelift.

    He is also the creator of SHARP (Strategic Holistic Accelerated Recovery Program)—a protocol designed to reduce inflammation and support both pre- and post-surgical healing.

    Dr. Whitfield earned his medical degree from the University of Nevada, Las Vegas, followed by surgical training and a plastic surgery residency at Indiana University Medical Center, and a microsurgery fellowship in Nevada. He later taught at the Medical College of Wisconsin before moving to Austin in 2012. He began private practice in 2017.

    Questions We Answer in This Episode:

    [00:07:42] What is Breast Implant Illness (BII)? [00:08:01] What are the BII signs and symptoms? [00:08:43] Why does BII occur, and how common is it? [00:15:36] What to do if you suspect you have BII? What tests are available? Is there a holistic approach? [00:22:52] Is it covered by insurance? [00:22:36] How is BII treated? [00:30:11] What is the No-cut Facelift?

    What is Breast Implant Illness (BII)?

    Chronic inflammatory response to breast implants. Implants are foreign bodies which may cause ~29% chance of bacterial contamination, not mold.

    What are the Symptoms?

    Brain fog Fatigue and loss of motivation Gastrointestinal issues (e.g. bloating) Joint pain Hormonal imbalance Thyroid dysfunction

    What to Do If You Suspect BII?

    Educate yourself through long-form content and patient stories Consider testing for: Detox capabilities Hormonal panels Gut health and infections Look into explant surgery with comprehensive detox and recovery (e.g. SHARP protocol)

    The No-Cut Facelift

    Designed to lift and rejuvenate without surgery or visible scars

    The Procedure:

    Fiber optics for deep neck tightening FaceTite (radiofrequency tightening beneath the skin) Micro-coring: removes tiny pieces of skin to tighten surface without visible scars

    Benefits:

    Natural results with minimal scarring Boosts collagen production Customizable depending on the patient’s skin, hormones, and detox status

    Key Takeaways

    BII is real and often overlooked, frequently mistaken for menopause or autoimmune disorders. Chronic inflammation and bacterial contamination (not mold) are major culprits. A new biomarker test (oxylipin 10-HOME) could soon improve diagnosis. Personal genetics, lifestyle, and environmental exposure significantly influence risk. Explant surgery should be holistic, addressing toxins, hormones, and gut health before and after. No-Cut Facelift, a minimally invasive facial rejuvenation, is a safer, scar-free alternative to traditional facelifts, emphasizing natural results.

    Connect with Dr. Robert:

    Website of Dr. Robert Facebook - Dr. Robert Whitfield Instagram - @breastimplantillnessexpert YouTube - @breastimplantillnessexpert Podcast - Apple Podcasts - Explant Breast Surgery & Recovery

    Other Episodes You Might Like:

    Previous Episode - Is This Perimenopause or Something Else? More Like This - Younger for Life with America’s Holistic Plastic Surgeon¼

    Resources:

    Short & Easy Exercise videos in this 5 Day Flip Challenge. Get the planner to track your menopause health habits with the 90 Day Planner: Tracking the Flip. Get ready to lift, tone, and turn heads with the The Ultimate Glute Challenge. Flip the switch on your midlife metabolism with the Metabolism Makeover 2.0.
  • Is This Perimenopause or Something Else?

    Is This Perimenopause or Something Else?

    · The Flipping 50 Show

    Do you wonder “Is this perimenopause?”
    Do you wonder what it looks and feels like?

    Get information on how to adjust and alter your exercise when you are.

    My Guest:

    Abby Chitty, a single mom with 5 kids between 15 and 24. She owns her own business as a realtor. We met on Instagram and I invited her to be a guest in this unique episode where we’re doing a coaching call and you get to listen over the fence.

    Questions We Answer in This Episode:

    [00:05:15] What does perimenopause look like for asymptomatic women over 50? [00:20:00] What changes do we need to make to our workout routine? [00:25:00] If asymptomatic, how do we know if we’re moving through the stages and how then do we judge what changes to make?

    What’s Showing Up for Abby?

    Gaining 20 lbs slowly post-kids, despite a healthy lifestyle. Feeling frustrated when traditional diet and exercise weren’t effective anymore. Friends telling you might be “doing too much” in terms of fitness. 5 days/week strength training Seasonal long-distance running (up to 30K) Uses YouTube programs with fast-paced, minimal-rest formats Occasional yoga/mobility work Exercises to failure, prefers lifting heavy

    Time to Flip the Switch with Abby:

    Overtraining & Recovery Benefit from less frequent but heavier strength sessions Incorporating rest + slower tempo lifting could help. Recovery may be insufficient—without it, muscle building stalls. Running & Cortisol Long runs + strength + possible fasting = cortisol overload. Midlife women are more vulnerable to stress and hormonal shifts. Lower estrogen increases cortisol response, impacting body composition. Sleep & Metabolism Sleep deprivation is linked to stubborn weight and reduced muscle recovery.
    Abby averages 5.5–6.5 hours of sleep, with limited REM/deep sleep. Need more sleep to trigger growth hormone/testosterone release. Supplements Try specific forms (glycinate or L-threonate) and gradually increase the dose.
    Abby uses magnesium oil and a multivitamin with magnesium. Nutrition A little caloric deficit is okay, but eat enough. Not doing it too long creates stress. Reintroduce sweet potatoes. Carbs with high fiber at night will help us sleep better.

    Key Takeaways to Know Is This Perimenopause?

    You might be in perimenopause without classic symptoms: Weight gain and sleep disruption can be early signs. More isn’t always better in midlife exercise: Volume should decrease, intensity (with recovery) can rise. Muscle preservation is crucial: It drives metabolism and health outcomes more than weight alone. Sleep matters just as much as workouts: It affects hormonal balance, recovery, and fat loss. Cortisol and insulin sensitivity shift in midlife: Long-distance cardio and fasting a tricky combo. Smart scale stats are more telling than BMI: Body composition paints a clearer health picture. Personalized magnesium dosing: May improve sleep and aid recovery in midlife.

    Connect with Abby:

    Instagram - @abbysmarket

    Other Episodes You Might Like:

    Previous Episode - Energy Crashes & Stubborn Belly Fat After 40 (and what to do about it) Next Episode - Breast Implants and No-Cut Facelifts - the Surgeon with Answers More Like This – Weight Gain in Perimenopause and Menopause

    Resources:

    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. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Skinny
  • Energy Crashes & Stubborn Belly Fat After 40 (and what to do about it)

    Energy Crashes & Stubborn Belly Fat After 40 (and what to do about it)

    · The Flipping 50 Show

    Dealing with stubborn belly fat after 40 is reality for many women. It may happen in your 40s, 50’s, 60s or even 70s. And no one
 not even an 87 yo likes it.

    My guest reminded me there is no “pre” 
 there is diabetes.

    So let that be a wake up call. We can’t control aging. We can over control carbs to the point blood sugar levels spike. You heard that right. We can fast so long blood sugar levels spike.

    Learn more surprising insight inside this episode. Stay to the end for an invite to a free summit coming up regarding blood sugar levels too.

    My Guest:

    Dr. Nana Ama Quansah is a Root Cause Care Practitioner, Pharmacist, and Blood Sugar Optimization Expert dedicated to helping high-achievers reclaim their energy, focus, and health. As the founder of Ditch Diabetes Academy, she empowers individuals to stabilize blood sugar and put type 2 diabetes in remission without restrictive diets or overwhelm through her international online programs.

    With a Doctor of Pharmacy degree and experience spanning Fortune 500 healthcare companies, hospitals, and personalized coaching, Dr. Nana bridges the gap between conventional medicine and root-cause healing. She’s been featured on global podcasts and international TV, sharing insights on reversing blood sugar imbalances naturally.

    Questions We Answer in This Episode:

    [00:05:22] Why does blood sugar matter (even if you’re not diabetic)? [00:08:55] What are the hidden signs of blood sugar imbalance women should watch for? [00:12:42] What are some so-called 'healthy habits' that backfire and make blood sugar issues worse? [00:16:20] What’s going on under the surface? [00:21:49] Why do we need to go deeper with comprehensive functional testing? [00:26:39] What are the simple shifts for better blood sugar balance to help them now if they feel stuck.

    Unlocking the Blood Sugar Connection to Stubborn Belly Fat After 40

    Blood sugar affects every system in the body—brain function, muscle energy, mood, and sleep. Daily spikes in blood sugar can cause fatigue, cravings, and brain fog—even in "healthy eaters."

    Common Hidden Signs of Blood Sugar Imbalance

    Afternoon energy crashes Cravings Brain fog Poor sleep Mood swings Hormonal shifts (especially around menopause or PCOS)

    These symptoms are the body’s “whispers” that something’s off.

    Healthy Habits That Might Be Hurting You

    Skipping meals or prolonged fasting can worsen hormonal imbalance. Drinking coffee without food increases cortisol and leads to crashes later. Low-carb diets can backfire by raising stress and depriving your gut of fiber-rich, insulin-balancing foods. Eliminating carbs without strategy = increased cravings, mood issues, and stalled fat loss.

    What Actually Helps Stabilize Blood Sugar

    Eat a protein-rich breakfast—especially before coffee. Focus on fiber-rich carbs like veggies, nuts, chia, and flax instead of slashing carbs. Don’t ignore stress and sleep—they’re as important as food. Aim for balance, not restriction.

    Key Takeaways:

    Blood sugar imbalance is common and sneaky—even in women without diabetes. Listening to your body is the first test—trust what it tells you. Insulin resistance is the doorway to metabolic issues—even if you're just in the “pre-diabetic” zone. Blood sugar dysfunction affects belly fat, energy, brain clarity, and long-term health.



    Connect with Dr. Nana:

    Join the Redefining Diabetes Summit on April 21-29th 2025.
    Register here: https://ditchdiabetesacademy.com/flipping50 Facebook - Ditch Diabetes Academy Instagram - @dr.nanapharmd YouTube - @dr.nanapharmd TikTok - @dr.nanapharmd

    Other Episodes You Might Like:

    Previous Episode - Whole Body Vibration for Women over 50 Next Episode - Is This Perimenopause or Something Else? More Like This - Walking Off Weight in Menopause | Controlling Blood Sugar

    Resources:

    Join the Flipping50 Membership for evidence-based workout programs. Don’t know where to start? Book your Discovery Call with Debra. Grab the FREE GUIDE to know the root causes of sugar cravings and Type 2 Diabetes with strategies to improve your health.
  • Whole Body Vibration for Menopause

    Whole Body Vibration for Menopause

    · The Flipping 50 Show

    Whole Body Vibration for menopause is revolutionizing fitness, boosting bone density, flexibility, and recovery — all essential for thriving through midlife and beyond..

    This science-backed solution supports strength, balance, and energy. Get ready to explore how Whole Body Vibration for menopause can elevate your wellness routine and redefine what’s possible at any age.


    My Guest:

    Scott Hopson, co-founder of Pivotal Coaching, is a global leader in fitness and performance education. With over 25 years of expertise, Scott leverages Whole Body Vibration through Power Plate to optimize strength, flexibility, recovery, and holistic well-being for women in midlife.

    Questions We Answer in This Episode:

    [00:05:45] What is Whole Body Vibration (WBV)? How does it support wellness? [00:15:48] How does WBV address fitness challenges for women over 50, including hormonal balance and muscle maintenance? [00:21:33] How does WBV build bone density and lower osteoporosis risk? [00:29:01] How does WBV improve flexibility and mobility, especially for recovery or limited movement? [00:29:46] What are the energy-boosting and fatigue-reducing benefits of WBV? [00:25:21] How does WBV support stress relief and enhance mental clarity? [00:13:47] What are simple ways to integrate WBV into daily routines efficiently? [00:29:52] How does WBV compare to traditional strength training? Can it complement it? [00:33:35] How has Power Plate been successfully paired with other wellness practices?



    Whole Body Vibration

    Using platforms like the Power Plate to boost muscle activation, bone density, and overall wellness.

    How Whole Body Vibration Works:

    Platforms move 30-50 times per second, creating powerful muscle contractions without high-impact stress. Mimics the benefits of gravity and ground reaction force, ideal for building strength and bone density.

    Key Benefits of Whole Body Vibration for Menopause:

    Bone & Muscle Health: Helps improve bone density, critical for those at risk of osteoporosis. Low Impact, High Reward: Get muscle activation without jumping or heavy lifting—perfect for those with joint issues. Efficient Workouts: Hundreds of muscle contractions in the same time as regular exercises—hello, results! Versatile for All Ages: From teens in sports to older adults wanting more strength and stability.

    "You’ve never needed intensity in exercise more in your life than now."
    Debra Atkinson, MS, CSCS



    Connect with Scott:

    Shake up your strength training, get your Power Plate here!
    https://flippingfifty.com/powerplate
    CODE: Flipping50 Instagram - @pivotal_coaching YouTube - @pivotalcoaching5715



    Other Episodes You Might Like:

    Previous Episode - More Simple Strategies for Effective Short Workouts in Menopause Next Episode - Is This Perimenopause or Something Else? More Like This - Joy of Movement: Finding the Lost Art of Exercise After 50 More Like This - Why Creativity Matters More in Midlife Movement



    Resources:

    Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge. Don’t know where to start? Book your Discovery Call with Debra.



  • More Simple Strategies for Effective Short Workouts in Menopause

    More Simple Strategies for Effective Short Workouts in Menopause

    · The Flipping 50 Show

    Here are more tips for effective short workouts in menopause. I know some of you listeners are addicted to your arm work. Yet, who has time?

    Well, what if I could give you arm work that works
 without the extra 20 minutes?

    In a recent short strength training strategies episode I said I would share how I sneak in ancillary exercises (for arms or shoulders) for effective short workouts in menopause.

    If you’re in post menopause, the set of stimulus you need is higher than PRE or perimenopause. You're juggling the need for volume to get the testosterone and growth hormone stimulus with the need to avoid the adrenal and cortisol stress that you could cause!!

    Triceps

    Choose 5 or 6 triceps exercises and do them in rapid succession. For instance, overhead press, tricep dips, skull crushers, press downs with short and long levers and a rope overhead press from the cable.

    Biceps

    I might do 3 sets, the first with 6 sets to fatigue, then a set of 12 to fatigue and last a set of 25 to fatigue. I don’t rest between those either and I often will do a different exercise or a variation of grips. I’ll do a palm up, a palm in neutral and a long lever bicep exercise as an example.

    Shoulders

    Choose 3-4 shoulder exercises in succession. If I’m including an overhead press I’ll begin with it. Then I’ll do each reverse fly, front raise and lateral raise.

    Choose fewer bicep curls than triceps press. That’s because we use biceps to carry and hold things. I don’t do overhead presses frequently.

    Our newest 12-week program for our members is really advanced. It’s going to shorten all workouts, still provide the sets and stimulus we want and yet, you’ve been warned, it’s not going to feel easy when you’re in it.

    Get Stronger, Leaner, Better Effective Short Workouts in Menopause!

    Other Episodes You Might Like:

    Previous Episode - What’s Better Running or Walking for Midlife Fat Loss (and why) Next Episode - Whole Body Vibration for Menopause More Like This - 3 Short Strength Training Session Strategies for Women in Menopause

    Resources:

    Join the Flipping 50 Menopause Fitness Specialist for a hormone-balancing exercise expert program.

  • What’s Better Running or Walking for Midlife Fat Loss (and why)

    What’s Better Running or Walking for Midlife Fat Loss (and why)

    · The Flipping 50 Show

    Is walking the new running for midlife fat loss? Learn the benefits and why walking for midlife fat loss works so well.

    I’ve shared - and will link to - two episodes recently linking the benefits of walking to both my personal experience and science-based results from walking. See other episodes you might like below!

    An elite athlete joins us today to share his thoughts on walking for midlife fat loss.

    My Guest:

    Brad Kearns, Mark Sisson’s co-author on The Keto Reset Diet, boasts a diverse athletic career as a US national champion triathlete and Guinness World Record speed golfer. His B.rad podcast is a top-ranked Apple Podcasts favorite in the Fitness category, showcasing his dedication to fitness and health innovation.

    Longevity Mindset

    Why Brad is determined to live to 100+ and how you can, too.

    Stay Young at Heart: Brad shares why surrounding yourself with younger, vibrant friends keeps your spirit (and body) youthful. Live Long, Drop Dead: Embrace the idea of living vibrantly until the very end—no long declines, just a sharp drop when it’s time. Compress Morbidity: Aim to delay the onset of age-related issues for as long as possible—live fully, then go quickly and peacefully. Set Big Goals: Whether it's mastering a new sport or planning to hike the Appalachian Trail (but maybe not camping, as Deb jokes!), staying future-focused boosts longevity. Plan for 100+: Brad isn’t just aiming for 100 years—he’s got a game plan for reaching 110 and beyond!

    Fat-Burning Wisdom

    Fat Max Heart Rate: Keep exercise at a comfortable pace to maximize fat burning. Walking vs. Running: Walking is kinder on your body and great for fat loss — no guilt if you’re not a runner! High-Intensity Training: Short bursts of intense effort with plenty of rest boost metabolism for days.

    Key Takeaways for Walking for Midlife Fat Loss

    Ditch the “Shoulds”: You don’t have to run or do hardcore workouts to be fit. The Power of Walking: It’s not “just walking”—it’s a metabolic and mental game-changer. Micro Workouts: Little movements throughout the day add up—think squats while waiting for coffee! Longevity Strategy: The goal isn’t just to live longer but to thrive with energy and strength.



    Questions We Answer in This Episode:

    Do you focus on female science, female clients or a mixture of both? What does a typical day look like for you? Is running or walking better for fitness? How does rephrasing to “Which is better for fatness, running or walking?” change the perspective? How can we empower listeners to know when running is okay and when it’s too stressful? Explain how walking helps women lose fat more effectively than running, especially given the focus on calorie burn over hormonal balance. How many steps a day should someone aim for? Or is there a better question to ask?

    Connect with Brad:

    Click here to pre-order Born to Walk Visit www.BorntoWalkbook.com with discounts and bonuses for ordering Facebook - Brad Kearns Jump High Instagram - @bradkearns1 YouTube - @brad.kearns

    Other Episodes You Might Like:

    Previous Episode - 3 Short Strength Training Session Strategies for Women in Menopause Next Episode - More Simple Strategies for Effective Short Workouts in Menopause More Like This - Take a Walk with a 57-year old Book Author | Just 1400 Miles



    Resources:

    Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge. Don’t know where to start? Book your Discovery Call with Debra.
  • 3 Short Strength Training Session Strategies for Women in Menopause

    3 Short Strength Training Session Strategies for Women in Menopause

    · The Flipping 50 Show

    Want to do a short strength training session but not compromise on your results? Coming right up!

    These tips are not something I would do every session. But something effective for those infrequent sessions when you feel you just don’t have the time but your muscles (or body composition) is crying out for the workout.

    In a follow up episode I’ll share how I organize workouts to get an efficient and effective volume of work done with both less mental stress and less time.

    Consistency is the key to better fitness. It is a challenge for women in midlife so some of the options you’ll find here are focused on time saving ways to make a workout effective without a huge investment in time.

    That said, a certain amount of volume is really key for older women to get the stimulus that muscle needs for the Muscle Protein Synthesis that boosts muscle strength and mass.

    Tempo Training Myo Reps or Cluster Sets Monster Sets

    Short Strength Training Session #1: Tempo Training

    Tempo Training changes the traditional 2-3 second lift and 4-second lower (an average of 6 seconds per repetition) by adding up to 4 unique variations:

    The Lift The Pause at end range The Lower The Pause at the end of the lift, but the weight is still kept at tension

    By changing these any number of ways the Time Under Tension (TUT) during the exercise changes significantly. For instance, lengthening the time in the eccentric contraction can result in a significant increase in difficulty.

    Who Benefits:

    Very effective for those who are limited in ability to go heavy but want to reach muscular fatigue or within 2 Reps in Reserve (RIR). Great way to slow down and check whether you’ve just gotten in a hurry to do reps and aren’t even really optimizing muscle but instead using momentum.

    More Effective Short Strength Training Sessions for Women in Midlife

    Short Strength Training Session #2: Myo Reps

    Myo Reps, or Cluster Reps, is essentially just one large set broken into micro sets.

    IDEAfit, a magazine for fitness professionals, highlighted how volume is important to women’s results especially as we age. However, one major issue is time constraints, or adding more days.

    Recently, I heard podcast episodes by 20s-30s with different hormones than midlife women. They often suggest 3-4 times split routine training.

    Two issues:

    Lack Of Recovery Time. It’s not just your muscles that need rest. We need our endocrine system (adrenals, cortisol, all of it) to recover. Lack Of Stimulus. 15-minute workouts are not enough for bone and muscle stimulus for post-menopause. These “workout snacks” won’t deliver the body composition or bone benefit.

    If you’re new to weights or starting out, starting somewhere is better than nothing. But if your hope is to improve longevity with 15-minute workouts, I think it’s simply wrong information.


    Short Strength Training Session #3: Monster Sets

    Monster Sets, or Drop Sets, is an efficient way to do all sets in one big set. Similar to Myo Reps but longer, fuller sets before reducing weight.

    How It Works:

    Warm up. Start with your heaviest weight and aim for 15 reps to fatigue. Immediately reduce the weight and do another 15 reps. Repeat this process for at least 4 sets of 15 reps.

    If you’ve reached fatigue in 15 repetitions, by the end of 4 consecutive sets, you should feel very accomplished.

    Other Episodes You Might Like:

    Previous Episode - Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause Next Episode - What’s Better Running or Walking for Midlife Fat Loss More Like This - Effective Fat Loss for Women After 50: Strategies That Work More Like This - I Asked Chat Gpt for 3 Menopause Strength Workouts – Here’s What I Got

    Resources:

    Join the Flipping 50 Menopause Fitness Specialist for a hormone-balancing exercise expert program.

  • Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause

    Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause

    · The Flipping 50 Show

    Reduced estrogen impacts midlife injuries, but could your thoughts be keeping you fat, tired, or injured in menopause? Discover how 75% of recycled, negative thoughts shape your patterns and beliefs.

    My Guest:

    Riana Malia is a transformation coach trained in Evolved Neurolinguistic Programming (ENLP), Quantum Time Release (QTR), and Advanced Trauma-Aware Coaching.

    With over 20 years of experience, she helps ambitious women live confidently, heal trauma, and overcome emotional blocks. Through her Quantum Pattern Protocol, Riana guides women to achieve personal and professional goals with a balanced, step-by-step approach.

    As co-founder of the Collective Co. Institute, she creates transformative learning experiences through holistic healing and spiritual growth. Featured in The Mamahood blog, Brilliant Magazine: Women of Influence, and podcasts like Is Manifesting Bullshit? and InspiHER’d, Riana has empowered hundreds to find love, create pivots, and live their best lives.

    The Power of Forgiveness
    Letting go not for others, but for your own peace—no more dragging around that emotional ball and chain!

    Understanding NLP (Neurolinguistic Programming):

    What is NLP?
    It’s a method that examines the link between our thoughts (neuro), our words (linguistic), and our behaviors (programming). It helps reframe negative thoughts, improve communication, and shift behaviors. Evolved NLP:
    Takes traditional NLP further by adding energy work and intuitive practices. It’s not just about changing thought patterns but also about transforming deep-seated emotions and traumas. Quantum Healing Techniques:
    Riana used these advanced methods to rewire her brain, releasing old pain and building new, positive thought patterns.This approach helped her turn trauma into personal growth.

    Key Takeaways for in Being Injured in Menopause:

    Emotional Baggage:
    How unresolved childhood beliefs can keep you stuck in old patterns—like feeling you always have to work harder to prove yourself. The “Away vs. Toward” Exercise:
    A practical tool to shift focus from what you don’t want (belly fat, exhaustion, negativity) to what you do want (vitality, joy, and self-love). Self-Compassion:
    Why forgiving yourself is just as important as forgiving others.

    Questions We Answer in This Episode:

    [00:24:18] What common patterns do clients struggle to break, and what’s the first step to identifying them? [00:27:36] Why do 75% of repetitive thoughts tend to be negative, and how can we start shifting that? [00:28:32] How do our beliefs about ourselves shape how we navigate relationships and situations? [00:29:53] What simple, actionable steps can listeners take today to create more positive beliefs?

    Connect with Riana:

    Riana’s Website Instagram - @rianamalia.official Facebook - Riana Malia

    Other Episodes You Might Like:

    Previous Episode - 4 Exercise Mistakes Hijacking Your Menopause Fitness Next Episode - 3 Short Strength Training Session Strategies for Women in Menopause More Like This - Why I Meditate and My Recent (2nd) Weeklong Meditation Experience

    Resources:

    Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge.
  • 4 Exercise Mistakes Hijacking Your Menopause Fitness (and how to fix them)

    4 Exercise Mistakes Hijacking Your Menopause Fitness (and how to fix them)

    · The Flipping 50 Show

    You’re doing it all but could there be hidden mistakes hijacking your menopause fitness. Increasing protein, lifting weights, doing high intensity
 How can you be this active but not working?

    Disclaimer: This could trigger you. The mistakes hijacking your menopause fitness you could be doing on purpose because you were told once this is what you SHOULD DO.

    This episode is for all women, and for you. So let’s unpack these mistakes hijacking your menopause fitness.

    Before anything.. Measure.

    If you aren’t measuring your body composition - skeletal muscle mass vs. body fat—you won’t truly know what’s working. I’ll link to the 4 Smart scales in my store. You can get a Dexa or go to a gym.

    #1 Not Consuming Enough Fuel

    Women are not the same as men on carbohydrate needs. We get little, we disrupt hormones. You are influenced by cortisol, insulin, thyroid, testosterone, growth hormone and the endocrine.

    How much fuel do you need?

    Endocrine dysfunction - ~30-35 calories per kg of FFM in women; but around 15 calories per kg FFM in men.

    Fat Free Mass (FFM) - say you’re 130kg and you have 25% body fat. You need 2923 kcals to keep your body functioning well.

    Fueling Your Workouts:

    Cardio: 30g carbs and 15g protein before

    Strength: 15g protein before + 30-45g protein after (higher in and after menopause)

    Thyroid & Carbohydrates

    Low carb diets (under 100g) - pivotal point for lower thyroid function. Serotonin - produced in the gut, declines with low carb diets. Low-carb diets - don’t lead to better weight loss long-term, they cause water loss.

    What Happens When You’re Under-Fueled?
    Low Energy Availability from brain (hypothalamus) to body


    Hypothalamus signals HPA axis dysfunction Adrenals releases cortisol Thyroid slows metabolism Body conserves energy and breaks down muscle instead of fat for fuel

    When You Fast, try one of these:

    High intensity intervals Lift heavy weights High intensity boot camp class Reduce carbs, maintain a keto-like diet while increasing your walks

    Know the Sneaky Mistakes Hijacking Your Menopause Fitness


    #2 Never REALLY Recovering From Hard Intervals or Hard Workouts

    Some bootcamps and spin classes are rapid, high-intensity intervals without adequate recovery. Your cortisol levels during this session accumulate.

    It feels like you crushed it, but here’s the truth: if you’re not giving yourself real recovery, you’re not hitting your peak.

    When you skip the full recovery, you’re not building the strength and power that protect against sarcopenia (muscle loss).

    Try these:

    Warm-up A:

    Run up a steep hill for 40 seconds

    Mark that point on the hill

    Slowly go back down

    Fully recover, with your nasal breathing.

    Repeat until you don’t make it to the same spot on the hill

    Warm-up B:

    Run up a steep hill for 40 seconds

    Mark that point on the hill

    Quickly make your way down

    Cool down within 60 seconds

    Immediately run up again

    Repeat until you don’t make it to the same spot on the hill

    They both will feel hard, but only one gets you to your maximum capacity.

    The glycolytic fibers - fast twitch that sustain power fatigue quickly. Women have fewer of them than slow twitch and lose twice as fast as slow-twitch fibers. Fast-twitch fibers need power moves — like heavy lifting or box jumps — and plenty of recovery to reload and go again.

    You’re fooling yourself into thinking you’re getting in better shape.

    So test yourself
 a simple protocol you can do at home.

    Try a full test battery you can easily do at home - I’ll provide access to it in the show notes as soon as it’s ready.

    Measure. Monitor your waist girth, your body fat percent and your skeletal muscle. Rate your energy, sleep, focus, digestion and elimination. Are you improving, worse or the same? When you’re exercising optimally these things also improve. It’s not just muscle mass and fat.

    Are these Mistakes Hijacking Your Menopause Fitness?

    #3 Relying on Caffeine, Bar Codes and Over Emphasis on Packaged Food

    By nature, your cortisol level is highest at about 8am. You’ve fasted overnight and if you’re not eating soon after waking, especially if you’re exercising as a female, your body has stressor on top of stressor:

    Punched your ticket in midlife (less estrogen, more cortisol)

    Caffeine (more cortisol)

    No fuel (more cortisol)

    Exercise (more cortisol)

    Fuel before intense exercise.

    Fuel again after, especially within the 24 hour period after resistance training or other HARD workouts the need for recovery persists, so it’s not just that single meal following activity.

    #4 Always High and Hard

    You have never needed high intensity more in your life than whatever age over 40 you are now.

    You also need full recovery 
 between intervals, strength training sets and sessions.

    Here’s the secret:

    Muscle gets stronger between sessions. The exercise is the stimulus. The recovery is where fitness happens – the release of hormones, the repair and supercompensation.

    Recovery time. Get AT LEAST 48 to 72 hours between hard use of the same muscle groups.

    Active Recovery. The low intensity movement between your hard sessions is absolutely important in increasing circulation, blood sugar stabilization, improving sleep and mood and overall fitness levels.

    Keep It Simple:

    Movement Time. Walking at the level below where cortisol negatively spikes so you can reduce or optimize it.

    Short & Intense. Spend small amounts of time in high intensity interval session - where you recover completely between sessions.

    All Major Muscle Groups. Spend 2-3 sessions a week hitting all major muscle groups or twice to total muscle fatigue. If you’re in post menopause, the volume of sets has to be greater compared to a perimenopause woman.

    Recover. Give yourself at least 48 hours.. 72 is often BEST.



    Resources:

    Flipping50 Membership Flipping50 Insiders Group

    Other Podcasts You Might Like:

    Previous Episode - Is Red Light Therapy the Answer to Aches, Pains and More Movement? Next Episode - 3 Short Strength Training Session Strategies for Women in Menopause More Like This - 12 Strength Training Mistakes in Menopause Robbing Your Results

    References:

    Loucks AB, Verdun M, Heath EM. Low energy availability, not stress of exercise, alters LH pulsatility in exercising women. J Appl Physiol (1985). 1998 Jan;84(1):37-46. doi: 10.1152/jappl.1998.84.1.37. PMID: 9451615. https://doi.org/10.1152/jappl.1998.84.1.37 Naude CE, Brand A, Schoonees A, Nguyen KA, Chaplin M, Volmink J. Low-carbohydrate versus balanced-carbohydrate diets for reducing weight and cardiovascular risk. Cochrane Database Syst Rev. 2022 Jan 28;1(1):CD013334. doi: 10.1002/14651858.CD013334.pub2. PMID: 35088407; PMCID: PMC8795871. https://doi.org/10.1002/14651858.cd013334.pub2 Shulhai AM, Rotondo R, Petraroli M, Patianna V, Predieri B, Iughetti L, Esposito S, Street ME. The Role of Nutrition on Thyroid Function. Nutrients. 2024 Jul 31;16(15):2496. doi: 10.3390/nu16152496. PMID: 39125376; PMCID: PMC11314468. https://doi.org/10.3390/nu16152496
  • Is Red Light Therapy the Answer to Aches, Pains and More Movement?

    Is Red Light Therapy the Answer to Aches, Pains and More Movement?

    · The Flipping 50 Show

    Red Light Therapy is not just for the rich and the pro-athlete any more! It’s a revolutionary tool for midlife women ready to take control of their health, vitality, and confidence. Whether it’s about reducing inflammation, relieving pain, or improving skin health, this science-backed therapy is changing the way we approach wellness.

    This episode unpacks Red Light Therapy, what it is, how it works and whether it can work on your gut health, plantar fasciitis, knee pain and more.

    My Guest:

    Forrest Smith grew up playing competitive sports in Atlanta and regularly participates in rugby matches and trains CrossFit, which ultimately led him to develop Kineon Lab’s Move+: a modular, targeted laser therapy device for neuromuscular pain and inflammation.

    What is Red Light Therapy (RLT)?

    Through the science of photobiomodulation, RLT uses specific light wavelengths to boost cell repair, reduce inflammation, and promote healing—all without the need for medication. He highlights how red and infrared light work in the body to improve blood flow, release nitric oxide, and ease chronic inflammation.



    What are the benefits of Red Light Therapy?

    Pain Relief: Particularly for joint pain, osteoarthritis, and conditions like plantar fasciitis.

    Inflammation Reduction: Especially relevant for women in midlife dealing with hormonal changes, weight loss resistance, and systemic inflammation during perimenopause and menopause.

    Enhanced Recovery: Promoting healthy blood flow and supporting tissue repair.

    Gut Health and Mood: Can boost dopamine levels and improve mood, showcasing the gut-brain connection.

    Support for Autoimmune Conditions: Including asthma and multiple sclerosis, by targeting systemic inflammation.

    Hormonal Balance: Potential benefits for insulin resistance and thyroid health, with specific mention of Hashimoto’s and hypothyroidism.



    Who will benefit from Red Light Therapy?

    Women in midlife: Especially those dealing with inflammation, weight loss resistance, and hormonal changes during perimenopause and menopause.

    Chronic pain sufferers: Individuals with joint pain, osteoarthritis, plantar fasciitis, and other musculoskeletal issues.

    Those with autoimmune conditions: Including asthma and multiple sclerosis, as RLT may help reduce systemic inflammation.

    Individuals with gut health concerns: The therapy can boost dopamine levels and improve mood, linking to the gut-brain connection.

    People struggling with hormonal imbalances: Such as insulin resistance and thyroid issues, including Hashimoto’s and hypothyroidism.

    Athletes and active individuals: Seeking faster recovery and pain relief from injuries.

    Anyone avoiding pharmaceuticals: Looking for a natural approach to managing pain and inflammation.



    The Move+ Red Light Therapy

    The Move Plus is a wearable laser device developed by Forrest Smith and his team. It offers a more affordable option for clinical-grade laser therapy at home, priced under $500, compared to traditional laser devices that can cost $10,000 or more.

    Key features of The Move+:

    Uses medical-grade lasers (not just LEDs) to deliver effective doses of light to the body.

    Designed with wearability and convenience in mind—Forrest even wears it around his neck during the interview.

    Helps with pain relief, inflammation reduction, and supporting recovery from injuries.

    Targets specific areas like the neck, gut, knees, and lower back, and can be used for systemic treatments (e.g., blood dosing through the neck).

    Backed by research and development, including collaboration with scientific advisors and medical professionals.

    Approved for travel, with FCC clearance, allowing users to take it on flights and use it while on the go.



    Questions We Answer in This Episode:

    How does red light therapy “work”?

    Could weight loss resistance and insulin resistance benefit from red light therapy?

    Can you share success stories of how red light therapy has transformed lives?

    What’s the best way to incorporate it into a healthy lifestyle?

    Should the treated area be active or at rest during use?

    Can we easily travel with this?

    What is the future of red light therapy and similar products?

    What sets the MOVE+ apart from other RLT devices?




    Connect with Forrest:

    Try to The MOVE - Enjoy $100 discount and FREE shipping during this first week of the podcast release!
    Facebook Instagram YouTube

    Other Episodes You Might Like:

    Previous Episode - If I Wanted to Reduce My Risk of Heart Disease Post Menopause Next Episode - 4 Exercise Mistakes Hijacking Your Menopause Fitness (and how to fix them) More Like This – Hype or Hip? | Sauna Benefits During Menopause

    Resources:

    Flipping 50 Membership Flipping 50 STRONGER 12-week program The What, Why, and When of PRP and Shockwave Therapy
  • If I Wanted to Reduce My Risk of Heart Disease Post Menopause

    If I Wanted to Reduce My Risk of Heart Disease Post Menopause

    · The Flipping 50 Show

    Women collectively “Catch Up” to men in their risk by age 60, largely because of the loss of estrogen. Based on studies from the American College of Cardiology’s Annual Scientific Session (April 2024) and the American Heart Association (2013, 2023).

    Changes in blood pressure, cholesterol, and visceral belly fat all seem to be a part of the menopause transition for many women. Women spend 40% or more of their lives post-menopause, that’s a health risk if left unchecked. Women who have an early menopause, have even more time in their lives in post menopause.

    Many women are advised or think about weight loss, stress reduction.

    Very few women think about heart health risk and muscle loss. Yet, to define cardiovascular fitness is to talk about VO2 max.

    VO2 max measures oxygen consumption capacity or liters of oxygen the body consumes during exercise, expressed in ml/kg/min. For every 1 liter of oxygen consumed roughly 5 kcals are burned.

    Two components of VO2:

    The delivery of oxygen The extraction of oxygen from the tissues

    Heart health CAN decline rapidly after menopause


    All statistics are based on historically what’s been true
 and we sometimes forget that if we choose not to participate in the same habits of past generations we don’t have to get the same results.

    If you lose muscle, you lose VO2.

    If you lose VO2, you die tired, younger, sicker and fatter.

    Replacing the overemphasis on cardiovascular exercise which seems to be the first go-to for women, trainers, and physicians alike, with an equal emphasis on muscle is the first step.

    BUT.. that negates the fact that.. muscle-building exercise improves blood sugar levels, increase strength, stamina, power to inspire and motivate greater activity

    Training Plan to Avoid Risk of Heart Disease Post Menopause

    We also train wrong for women in midlife.

    Highs and lows are best for women midlife.

    Moderate-intensity exercise, a go-to for many women since the 80s, is actually an energy drain. Instead of reducing stress, it spikes cortisol, making fat loss and recovery harder.

    High intensity to toleration during perimenopause, not all women tolerate when hormones are doing the greatest fluctuation. There’s a dance between the muscle, heart, bone benefits and the adrenals/cortisol response that has to be done.

    Post menopause hormones have stabilized and a woman is likely to tolerate more high intensity- not longer but with greater frequency from say 2 times a week to up to 4. This will help overcome the loss of fast twitch muscle fibers lost more quickly with age and without fast or powerful movements. The significant boost of growth hormone and testosterone that occurs with true high intensity exercise provides mitigation of cortisol.

    Let’s review this again. Moderate exercise can occur for 3 reasons:

    Intentionally you unknowingly are trying to hit moderate level exercise You attend boot camp type classes that never allow complete recovery. They feel hard and high intensity for long periods of time, but in actuality, you’re not reaching your peak capacity. You start out going at a low level but you either push it because you feel good or you go longer because it feels good, both result in a cardiac drift into the “no benefits zone” of moderate intensity exercise.

    What’s the answer? Your midlife workout formula should look like this:

    80% Low Intensity (walking, recovery movement)
  • Better Strength and Metabolism in Midlife Through More Rest and Recovery

    Better Strength and Metabolism in Midlife Through More Rest and Recovery

    · The Flipping 50 Show

    Building strength and metabolism in midlife is not hard. It’s just not easy to follow data and not emotion.

    This episode goes beyond sets and reps to uncover why muscle maintenance and metabolic health hinge on listening to both science and emotions. Discover how prioritizing recovery can unlock better strength and metabolism in midlife.

    My Guest:

    Ben Brown, owner of Body Systems, empowers clients worldwide with Pure Science, Proven Resultsℱ Coaching Process, a science-backed approach to health freedom. With advanced degrees in Strength and Conditioning and Clinical Nutrition, he blends data, behavior change, and coaching to deliver sustainable results. Ben’s mission is to help clients align their goals with lasting strength, balance, and vitality.

    Questions We Answer in This Episode:

    What is the importance of maintaining/improving muscle mass for women in midlife? [00:09:50] How metabolism impacts fat loss and why so many midlife women struggle with metabolism [00:20:00] How to increase metabolism in midlife? [00:20:50] The shocking truth about using emotions to make decisions [00:28:50] Why data over emotions and how to use data to make informed decisions? [00:29:20] Why injuries can be great opportunities to get stronger in other areas, NOT excuses to "Rest"? [00:33:10] How and when to rest? Let’s talk about all the places rest and recovery come into play. [00:21:40]

    Connect with Benjamin:
    https://bodysystems.com/

    On Social:

    Facebook:
    https://www.facebook.com/benjamin.brown.146/

    Instagram:
    https://www.instagram.com/bodysystemscoaching/

    YouTube:
    https://www.youtube.com/@bodysystemscoaching

    Other Episodes You Might Like:

    2 Big Obstacles to Gaining Lean Muscle and Fat Loss After 40:
    https://www.flippingfifty.com/fat-loss-after-40/

    Lean Muscle in Menopause: 7 Supplements I Use:
    https://www.flippingfifty.com/lean-muscle-in-menopause/

    Muscle and Body Composition in Menopause:
    https://www.flippingfifty.com/muscle-and-body-composition-in-menopause/

    Resources:

    Flipping 50 Membership:
    https://www.flippingfifty.com/cafe

    Flipping 50 STRONGER 12-week program:
    https://www.flippingfifty.com/getstronger

    Discovery Call with Debra:
    https://www.flippingfifty.com/wellness-coaching-for-life/

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