100 episodes

The podcast for women in menopause and beyond who want to change the way they age. Fitness, wellness, and health research put into practical tips you can use today. You still got it, girl!

The Flipping 50 Show Debra Atkinson

    • Health & Fitness
    • 4.4 • 40 Ratings

The podcast for women in menopause and beyond who want to change the way they age. Fitness, wellness, and health research put into practical tips you can use today. You still got it, girl!

    20 Menopause Fitness Changes You’ll Be Glad You Made

    20 Menopause Fitness Changes You’ll Be Glad You Made

    This is all about menopause fitness changes that you want to make, 20 of them in fact. Before any of these are truly beneficial, I’ll share this: if you’re not measuring you have no idea what is really happening. Measure and track your percent body fat and your skeletal muscle (in lbs or kgs). Other things you may want to do, take your measurements, track the waist or get nitty gritty with visceral belly fat stat from your Smart Scale.
    If you’ve always said, I don’t weigh, I just pay attention to how my clothes fit, it’s time to change that thinking. By the time you may realize you lost a significant amount of muscle it could be too late.. and harder to get it back. Let’s not lose anything you have now, and work to build strong futures.
    Here's 20 Menopause Fitness Changes to Try 1.        Intense exercise Early
    2.        Exercise late? Make it light.
    3.        Increase recovery between challenging sessions.
    4.        If insomnia strikes, leave agility work for another day
    5.        Warm up and cool down like a boss to prevent injury
    6.        Bookend workouts with fuel
    7.        Quality movement wins over frenzied
    8.        Basics work better than variety for variety’s sake
    9.        Fuel before any intense exercise
    10.  Listen to your body better than you have ever before
    11.  Restore before more: Exhausted can’t get fit
    12.  Focus on muscle building
    13.  HIIT may hurt or help: assess for yourself
    14.  Activities that create positive neurotransmitters
    15.  Don’t underestimate walking and strength training
    16.  Energy is more stable: Push a little harder
    17.  Continue to prioritize strength
    18.  Frequency of HIIT can often increase from 2 to 4 times a week (45 minutes is still a threshold where injury rates seem to go up)
    19.  Mobility most days
    20.  Add Power regularly.
    Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge
    FREE What, When & Why to Exercise for Women 40+ summit: https://www.flippingfifty.com/wwwexercise
    TEDx Talk:
    Other Episodes You Might Like:
    5 Menopause Fitness Questions You Want Answered: https://www.flippingfifty.com/5-menopause-fitness-questions/ 3 Menopause Fitness Makeovers | Hormone Balancing Exercise: https://www.flippingfifty.com/menopause-fitness-makeovers/ Do Menopause Fitness Rules Apply to Post Menopause Fitness, too? 495: https://www.flippingfifty.com/menopause-fitness-rules/

    • 45 min
    Ageless Aging: Believe it or Not?

    Ageless Aging: Believe it or Not?

    Out this week, Ageless Aging is a new title on the shelves and book author and women’s aging advocate, Maddy Dychtwald is here with us on this episode. You’re going to love this episode.
    We dive into why women have to advocate for themselves, the power of your mindset and why you and all your high school friends may be aging at such different paces.
    The Role of Exercise in Ageless Aging Physical activity remains a cornerstone of healthy aging. Imagine each step of a brisk walk or each rep in a strength training session not only enhancing muscle tone but also refreshing our minds and spirits. This daily commitment to physical activity is not merely about staying fit—it’s a celebration of our bodies’ capacity to thrive at any age, boosting both brain health and emotional well-being, ensuring we live not just longer, but with unstoppable vitality.
    My Guest: Maddy Dychtwald is an internationally acclaimed author, public speaker, and thought leader on longevity, aging, the new retirement, and the ascent of women. She co-founded Age Wave, the world's leader in understanding and addressing the far-reaching impacts of our aging population, and has led numerous acclaimed studies on women and money. In addition, she has been involved in more than 25 thought leadership research studies worldwide on aging, longevity, retirement, health, family, caregiving, housing, and leisure, which have cumulatively garnered more than 14 billion media impressions. Her new book, Ageless Aging: A Woman’s Guide to Increasing Healthspan, Brainspan, and Lifespan, publishes May 14th, 2024. She lives in San Francisco with her family.
    Questions we answer in this episode: We are at the beginning stages of a longevity revolution. Why are women at the forefront?
    Why is it so important to create a new and improved experience of long life, especially designed for women?
    You coined the term “ageless aging,” which is the title of your new book. What does that mean exactly?
    You’ve created a holistic recipe for ageless aging that any woman of any age can begin. What are the most important ingredients?
    You share actionable tips and steps to help women increase their healthspans, brainspans, and lifespans. Can you share a few that you practice every day?
    Connect with Maddy Dychtwald**:** Website:
    On Social:
    LinkedIn: https://www.linkedin.com/in/maddydychtwald/
    Twitter: https://twitter.com/Maddy_Dychtwald
    Other Episodes You Might Like: Grip Strength Is More Than Access to Nut Butter: Positive Aging - https://www.flippingfifty.com/grip-strength/ Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up - https://www.flippingfifty.com/aging-too-fast/ Think You’re Too Old? Ageism Dismantled with Ashton Applewhite - https://flippingfifty.com/ageism-dismantled/ Resources: What When & Why to Exercise for Women 40+: https://www.flippingfifty.com/wwwexercise
    NEW BOOK: Ageless Aging - https://www.amazon.com/Ageless-Aging-Increasing-Healthspan-Brainspan-ebook/dp/B0CG1QTK47

    • 35 min
    Figuring Out Calories You Need in Menopause

    Figuring Out Calories You Need in Menopause

    Calories you need in menopause are key as your body experiences these natural changes.
    Exercise nutrition in menopause is more important than ever. The intuitive response to a desire to lose menopause weight or belly fat is to eat less and or do sit ups and tons of cardo. All bad ideas. Make the calories you need in menopause, your guide to wellness.
    First, let me tell you that I’m not an advocate of telling anyone how many calories they need or of tracking. I don’t measure food. I don’t use points. At Flipping 50 we focus on a simple formula and it starts with whole foods, protein, and servings instead of calories, points or exchanges.
    That said, it’s sometimes necessary to really take a closer look at exercise nutrition in menopause. But I want to emphasize a few things before we begin.
    Calorie counting isn't the best method if:
    You want to change your body composition (tracking macros is a better approach for body recomposition). You have a history of disordered eating and feel the urge to drastically cut calories to an unhealthy level. You're not actually sure how many calories you need to eat. If you go searching blindly online, you’ll find a lot of different answers. For example:
    Take your weight x 15 for a moderately active individual to maintain, as suggested at harvard.edu. There was no distinction between males and females.
    For my 200 lb client that’s 3000. You’ll see as we continue that’s different from other numbers.
    Any calorie estimator should take into account two things. Your BMR, which is your basal or resting metabolic rate, and your activity level.
    So when you figure out your BMR you have an idea that if you drop below that number you’re going to risk interfering with bodily function. That’s number is just to keep you alive and functioning.
    For my client that’s 1380.
    Where to Start with How Many Calories You Need in Menopause Before you count calories, we first need to determine how many we need to eat. But we also need to consider what your past has been.
    So on paper, or on the internet, it’s so easy peasy. Then welcome to life.
    My client weighs 200 lbs. She doesn’t want to weigh 200 lbs. She’s very active. Weight training and HIIT, some endurance exercise - not much, and a lot of activity like pickleball and golf for 3+ hours several times a week. On a “day off” exercise, she’s still very active.
    Calculations on calculator.net will tell her this:
    2381 to maintain
    2131 mild weight loss
    1881 weight loss 1lb /week
    1381 extreme weight loss 2 lbs/ week
    This is based on her being extremely active, although not the highest level of activity.
    From the Mayo Clinic calculator, I got 2100 as the average calorie needs daily. That is congruent with the numbers from calculator.net.
    Here’s the problem: reality.
    Her usual caloric intake has been 1500 - 1881 for a very long time. She isn’t kicking up her metabolism with meals or with activity. Essentially by eating that little consistently for so long (while not losing) and exercising significantly, she’s likely slowed her metabolism.
    She’s putting one foot on the accelerator (exercise) and one foot on the brake (low calorie diet) constantly.
    She can’t lose weight because she’s not eating enough.
    What’s the Answer to Better Exercise Nutrition in Menopause or Beyond? Cycling her higher and lower calories for her active and rest days will help.
    Most importantly though is looking at the content of her meals.
    If she’s not getting enough protein, shown in studies with peri and post menopausal women both, to be a key indicator of fat loss, she’ll lose a significant amount of lean muscle when she loses weight. That reduces her metabolism further.
    The opposite of the desired effect.
    Protein recommendations also vary significantly. But the work of Dr Donald Layman, Blake Rasmussen and Douglas Paddon-Jones, have shown that distributing protein in a minimum of 25-30 grams per meal and reaching your

    • 48 min
    How Much Magnesium - The Missing Link to Total Health

    How Much Magnesium - The Missing Link to Total Health

    How much magnesium should you include in your daily regimen? Magnesium is involved in over 300 biochemical reactions in the body, impacting everything from your energy levels to how well you sleep at night. But the question remains: how much do you really need to support your health during menopause?
    How much magnesium do you need? The daily recommended intake of magnesium varies, but generally, women aged 50 and above should aim for about 320 mg per day. However, needs can vary based on individual health conditions and dietary intake.
    To find out how much magnesium works for you, start with a lower dose and gradually increase it. Monitor how you feel—improvements in sleep, mood stabilization, and general well-being are indicators that your magnesium intake is on point.
    If you suspect you’re low on magnesium, especially during menopause, it’s a common concern. Talk to your healthcare provider about how much magnesium is right for you and explore the best ways to maintain adequate levels through diet or supplements.
    My Guest: Dr. Carolyn Dean, MD, ND, is a respected expert in holistic health, particularly known for her work in magnesium therapy. She has authored influential books, including "The Magnesium Miracle," and advocates for the use of natural remedies in achieving optimal health. Dr. Dean also develops nutritional supplements and is widely recognized for her contributions to holistic health and wellness. For detailed information, visit her official website or consult her latest publications.
    Questions We Answer in This Episode: What are the top twelve reasons magnesium is foundational to women’s physical and mental health? [00:07:55] How many traditional diagnoses could very well be magnesium deficiency in disguise? [00:09:25] The importance of magnesium as a partner/co-factor with other essential vitamins and minerals such as vitamin D and calcium.[00:08:25] How magnesium is an essential factor in mitochondrial integrity and energy production. [00:27:55] How to choose the right magnesium. [00:17:25] How to properly supplement with magnesium. [00:25:25] Connect with Dr. Carolyn Dean MD ND**:** Website: https://drcarolyndean.com/
    On Social:
    Facebook: https://www.facebook.com/drcarolyndeanmdnd ****
    Instagram: https://www.instagram.com/drcarolyndean/
    Twitter: https://twitter.com/DrCarolynDean
    YouTube: https://www.youtube.com/@drcarolyndeanmdnd4601
    Resources: Book: Magnesium- The Missing Link to Total Health - https://www.amazon.com/dp/B0CD993TF3
    5 Day Flip: https://www.flippingfifty.com/5dayflip
    Other Episodes You Might Like: What Is BioHacking? | Women’s Health - https://www.flippingfifty.com/what-is-biohacking/ Electrolytes for Hydration: Beyond Water, Heat, and Exercise - https://www.flippingfifty.com/electrolytes-for-hydration/ One Easy Fitness Nutrition Hack You Could Be Missing - https://www.flippingfifty.com/fitness-nutrition/

    • 43 min
    It’s Not What You Lose, It’s the Confidence You Gain in Menopause

    It’s Not What You Lose, It’s the Confidence You Gain in Menopause

    Confidence you gain in menopause could light a fire under you like never before in your life. What’s not to love? You raised kids who are good people. You like them. You survived stuff. You know real drama and you're done with mean girls who have time to leave comments on your social media platforms.
    If you apply to be a guest on the Flipping 50 show here to talk about self doubt in midlife you’ll get rejected. I’d rather talk about the confidence you gain. Wouldn’t you?
    I recently, very recently vetoed an application for a podcast to Flipping 50 based on going from self doubt to confidence. The premise was women in midlife go through menopause with hot flashes, night sweats, insomnia, weight gain and feel unsure and uncertain about themselves and their futures.
    Welcoming the confidence you gain in menopause lets you charge into this exciting chapter with all the fierceness you've earned—because, let's face it, you're not just surviving, you're thriving!
    Confidence You Gain in Menopause from Women You’re Around So, I ask you, is that what you want to hear? Because it’s not what you’re going to get here. In fact, this very same afternoon, I had that proposal via email, I met a midlife woman who made me question whether I was living up to my capacity!
    And you know after talking to her I was feeling inspired. Inspired to bike a little longer, hike a little higher, stretch myself (not talking about yoga here) a little more.
    I saw possibilities.
    In the other proposal, and by no intention on the sender’s part - of that I’m absolutely certain - I felt myself hitting a glass ceiling of sorts. I finished - well I didn’t … because I was clearly already forming this podcast in my mind… feeling like it would be enough to settle for overcoming the symptoms of menopause.
    We’ve got to stop this.
    Stop it right now.
    OKAY, yes. I get that many of you are dealing with hot flashes night sweats and it’s not as easy as stopping the wine, sugar in other forms, reducing processed foods and simple carbs and bumping protein and the intensity of your workouts or…more walking.
    [However, by the way these things help!]
    But I’ve watched women in midlife who might have been worried about what people will think or unsure of what they want, and reluctant about asking for it even if they did, be pretty dam sure of themselves.
    Actress Jodie Foster (and by the way she acted and directed Nyad and if you haven’t seen it and doubt what you can do at any age, watch it). It’s worth the extra subscription to Netflix to see it. I may or may not have watched it two days in a row.
    I’m a study of 1, but here’s how I felt flipping 60. I spent the 10 days following that birthday completely differently than I did the approach to it.
    The approach to it felt a little like wanting to rush against time and get as fit as possible, or see more muscle or less fat on the Smart Scale or do more pull ups.
    And after, I became obsessed with things I’ve put off and haven’t done.
    I registered for an Ironman. (more on that later) I booked nearly a month in Colorado this summer. I got tickets to what for me will be an epic concert - James Taylor at Red Rocks Amphitheater I chose clearly based on core values between two things I desperately wanted and suddenly the universe gave me both by rescheduling the second to a later date. **Can You Tell Me About the Confidence You Gained in Menopause ?**
    I want to hear from you.
    I’ve heard from a few of you. You’ve decided to keep working because you love it and don’t love the idea of retiring with your spouse and being around the house together without purpose all day.
    You’re not being disrespectful to your partner but you’re being more respectful to yourself and saying no, no thank you to say yes to yourself.
    You’re realizing that little subtle comments from others can be harmful to your own ability to decide for yourself and you’re asking for what you need.

    • 40 min
    Pelvic Floor Health in Menopause and Exercise

    Pelvic Floor Health in Menopause and Exercise

    There’s a good chance you have concerns about pelvic floor health in menopause or before or after and either don’t know it or don’t talk about it. If you don’t know it, it’s because you’ve never associated gas or inability to control your urge to go with pelvic floor for just one example. Most of us don’t talk about it. Not with our partner, our friends or even our doctor.
    I know because for years I was a trainer who didn’t ask this question. And needed to. And it’s only recently I realized that women don’t even associate a need to tell this with the type of exercise they do or don’t do.
    Embrace Pelvic Floor Health in Menopause for wellness. If you've been ignoring or are unaware of Pelvic Floor Health in Menopause, it's time to tune in and take control. Engaging in the right types of exercise can make a significant difference, not just for pelvic health but for your overall wellbeing during menopause.
    My Guest: Kim Vopni is a self-professed kegel maven and is known as The Vagina Coach. She is a certified fitness professional who became passionate about spreading information on pelvic health after the birth of her first child over 18 years ago.
    She is an author, a passionate speaker, and a women’s health educator. Her most recent book, Your Pelvic Floor, launched in March 2020 and was on the bestseller list immediately.
    After experiencing the upheaval of perimenopause she began educating herself on ways to support her own body and then took a certification to become a Menopause Support Practitioner so she could help others navigate the transition with ease.
    Kim offers online programs and coaching for women through all life stages but the majority of her client base is in the peri and postmenopausal phase of life. Her Buff Muff app is an ever-growing community where people from around the world find support through her 28 day challenges and monthly membership.
    Kim also certifies other fitness and movement professionals to work with women with core and pelvic floor challenges through her Core Confidence Specialist Certification and Pre/Postnatal Fitness Specialist Certification.
    You can find her on-line through her podcast Between Two Lips, her website at www.vaginacoach.com and on social media @vaginacoach
    Questions We Answer in This Episode: What is the pelvic floor and why is it important [00:08:40] What is it about pelvic floor health in menopause that’s unique? [00:10:50] What are the most common signs/symptoms of pelvic floor dysfunction [00:13:50] What can we do about it? [00:13:40] Connect with Kim Vopni**:** Website:
    On Social:
    Facebook: https://www.facebook.com/VagCoach
    Instagram: https://www.instagram.com/vaginacoach/
    Youtube: https://www.youtube.com/c/KimVopniTheVaginaCoach/videos
    Other Episodes You Might Like: Sexual Wellness AMA with Women’s Sexual Health Expert Lyndsey Harper - https://www.flippingfifty.com/sexual-health-expert/ Intimacy and Incontinence with The Girlfriend Doctor - https://www.flippingfifty.com/the-girlfriend-doctor/ Your Pelvic Floor: Prolapse and Incontinence - https://www.flippingfifty.com/your-pelvic-floor/ Resources:
    Kim’s Buff Muff App: https://www.buffmuffapp.com/
    What When & Why to Exercise for Women 40+:

    • 42 min

Customer Reviews

4.4 out of 5
40 Ratings

40 Ratings

FunnyCLOWN 💋💋💋💋 ,

Great listen

Excellent to listen to. I enjoy all the podcasts and listen and relisten. Timely, Funny abc relevant to my 52 year old world.

yogatucker ,

What great weekend insights!

Love this podcast. It it so relevant for me and my clientele and I am so grateful for all the generous information. Debra is so clear and articulate it’s brilliant!

Miniminimoomoo ,

But what I expected

After listening to a dozen or so episodes, I’m realizing that this podcast does not really address the questions I think most of us who are looking to tackle a strengthening lifestyle would have. I’m surprised at the number of male guests on the show when the show is directed towards female. I found myself fast forwarding through a lot of episodes as it was a lot of talk, but didn’t really address any questions I will continue to watch your YouTube videos as they are more geared towards what I am looking for and that is strength training.

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