The Flipping 50 Show Debra Atkinson

Your glucose levels in menopause could be responsible for your mood swings, brain fog, hot flashes, and if you’re lucky enough not to have those, but haven’t escaped the weight or belly fat gain, then stay tuned.
Your Glucose Levels in Menopause with the Glucose Goddess On this episode I talk with the Glucose Goddess herself about exactly what you can do. Spoiler alert, you have something on your kitchen or pantry shelf right now that could reduce your blood sugar levels right now.
Significantly.
My Guest: Jessie Inchauspé is a French biochemist and New York Times bestselling author. She is on a mission to translate cutting-edge science into easy tips to help people improve their physical and mental health. In her books Glucose Revolution and The Glucose Goddess Method, which sold over 1 million copies worldwide in 40 languages, she shares her startling discovery about the essential role of blood sugar in every aspect of our lives, and the surprising hacks to optimize it. Jessie is the founder of the popular Instagram account @GlucoseGoddess, where she teaches over 3 million people about transformative food habits. She holds a BSc in mathematics from King’s College, London, and an MSc in biochemistry from Georgetown University.
Questions We Answer in This Episode: When did you realize blood sugar was going to be your focus? What’s the importance of glucose levels, or blood sugar, for our listeners? For women in midlife who become more sensitive to carbohydrates and less insulin sensitive with hormonal changes, what does that mean? Can you tie inflammation to glucose, since it is “unseen” and hard to sometimes grasp the impact of inflammation? Since doing the research for your book, in what ways have your own habits changed? What are 3 things you really want this book to do? What are some bad recommendations that you hear regarding blood sugar levels? [You’ve made it so simple] Why do you think we find it so hard to change even when we learn what to do? What is your method for studying science? What is considered a “good study” – something that makes it to the book, or to your flourishing Instagram channel? We know that beyond food other things impact our blood sugar, have you studied certain stressors or exercise in combination with food? Can you share any studies regarding sweet taste, even if it isn’t sugar, and the effects of blood sugar? [Say use of stevia, or a piece of sugar-free gum] What are three things a listener could do today as she goes about her routine that wouldn’t turn their world upside down, but could have a significant impact on improving blood sugar [and inflammation]? Connect with Jessie Inchauspé: Website: https://www.glucosegoddess.com,%20https://www.antispike.com
On Social: Facebook: https://www.facebook.com/glucosegoddesss/
Instagram: https://www.instagram.com/glucosegoddess/
YouTube: https://www.youtube.com/@GlucoseRevolution
Tiktok: https://www.tiktok.com/@glucosegoddess_
Other Episodes You Might Like: You Want to Balance Blood Sugar for Belly Fat Reduction - https://www.flippingfifty.com/balance-blood-sugar/ Walking Off Weight in Menopause | Controlling Blood Sugar - https://www.flippingfifty.com/walking-off-weight/ 4 Ways Blood Sugar Could Halt Your Fat Burning & Weight Loss - https://www.flippingfifty.com/fat-burning-weight-loss/ Resources: Dietary supplement: www.antispike.com
Recipe Club: https://www.glucosegoddess.com/recipe-club

If I had the key to fat loss after 45… and I could get every woman to use it, we could change history.
Struggling with weight gain during menopause? You're not alone. Tune in to learn about the unique challenges and effective strategies for fat loss specifically tailored for women over 45. We're unpacking how to adapt your exercise routines to fuel fat loss and boost your metabolism in midlife.
In this episode of Flipping 50, we explore the intricacies of fat loss during menopause, focusing on how changes in hormones affect your body and what you can do to rev up your metabolism. Discover exercise strategies and lifestyle tweaks that are effective for women navigating the shifts that come with menopause.
Questions We Answer In This Episode: How does menopause impact metabolism and weight? [00:03:15]
What types of exercise help with fat loss in menopausal women? [00:05:15]
Can exercise influence appetite and food cravings during menopause? [00:05:45]
What role does sleep play in weight management during menopause? [00:03:55]
How can stress affect your weight during menopause, and what can you do about it? [00:13:05]
What are practical tips for integrating effective fat loss workouts into a busy schedule? [00:18:05]
In a study titled "The Effects of Exercise Training on Body Composition in Postmenopausal Women: A Systematic Review and Meta-Analysis" provides a thorough analysis of how different forms of exercise influence body composition, particularly fat mass, in postmenopausal women. The research synthesizes results from various studies to conclude that while all forms of exercise are beneficial, resistance training and aerobic exercises stand out for their significant impact.
Resistance training is especially effective at maintaining and increasing muscle mass, which in turn helps with more efficient fat burning and metabolic rate enhancement. Aerobic exercise, on the other hand, contributes significantly to overall fat loss, improving cardiovascular health and reducing fat percentages across the body.
The research paper discusses different forms of cardiovascular training (often referred to simply as "cardio") for postmenopausal women, emphasizing both aerobic training and resistance training. The study specifically mentions aerobic training (AT) as beneficial for reducing fat mass and improving pulmonary function. This form of training is characterized by activities that increase the heart rate and respiratory rate, typically including exercises like walking, running, cycling, or swimming.
Aerobic training was found to be effective not just for reducing fat mass, particularly visceral fat, but also for improving muscle function and potentially contributing to skeletal muscle hypertrophy, which are critical for combating sarcopenia in the elderly. This type of exercise is generally performed at moderate intensity, where the individual can still talk but might be too breathless to sing.
Strength Key to Fat Loss After 45 In terms of resistance training (RT), the research highlights its role in improving muscle strength and mass. Resistance training involves exercises that cause the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. This could include lifting weights, using resistance bands, or doing body-weight exercises like push-ups and squats.
The intensity of these exercises was not specifically quantified in the abstract, but resistance training often involves varying intensities depending on the load and the number of repetitions performed, typically structured in sets.
Overall, the study underlines that both aerobic and resistance exercises are integral for managing health outcomes in postmenopausal women, with specific benefits attributed to each type depending on the targeted health outcome.
Resources: **10 Day Challenge: https://www.flippingiffty.com/hnb-challenge**
**STRONGER 12 Week program: https://www

How can you focus on muscle and body composition in menopause, specifically gaining muscle and losing fat? How many sets,  repetitions, and how much rest should you take? How much can you follow research featuring young athletic men and how should you advocate for yourself when trainers aren’t using science based on women?
We cover this all today with my guest who is a well-respected and prolific researcher and published author in the field of human performance.
Optimizing muscle and body composition in menopause, that is gaining muscle and losing fat is the focus of this episode. A researcher I met personally a decade ago, whose name has become nearly synonymous with any new study on muscle, hypertrophy, and protocols, joins me.
Want Stronger Muscles? Let’s Talk Muscle and Body Composition in Menopause! Women in midlife are often more susceptible to negative effects of stress. We have a frequent occurrence in our membership of women who are “pushing through” and not actually getting stronger or more fit, because of adrenal insufficiency or a combination of things, we find that less is more, if we can get adequate stimulus during a session and balance that with adequate recovery, we have a better opportunity to improve quality of life for women who need muscle mass and bone density but not at the cost of exhaustion and injury.
My Guest: BRAD SCHOENFELD
Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA, is a professor of exercise science at Lehman College in the Bronx, New York, where he serves as the graduate director of the Human Performance and Fitness program. He also formerly served as the Sports Nutritionist for the New Jersey Devils hockey organization. Dr. Schoenfeld has published more than 300 peer-reviewed scientific papers on various exercise- and sports nutrition-related topics, and authored the seminal textbook, "Science and Development of Muscle Hypertrophy." He was the recipient of the 2016 Dwight D. Eisenhower Fitness Award, presented by the United States Sports Academy for outstanding achievement in fitness and contributions to the growth and development of sport fitness through outstanding leadership activity, as well as earning the 2018 National Strength and Conditioning Association Young Investigator of the Year Award.
His research interest is to optimize body composition (muscle hypertrophy and fat loss) . In particular, his lab studies the manipulation of resistance training variables and their effects on muscular adaptations.
QUESTIONS we Cover in this Episode: Why this? What originally propelled you into this field of study and ultimately to teach and advise others? What have been the most aha moments for you in conducting the research on muscle ? Define Muscle hypertrophy vs Muscle strength Define and elaborate on “Volume” We mentioned frequency of exercise and the consideration of the volume of recovery Time under tension and tempo training CONNECT: Website: https://www.lookgreatnaked.com/about_brad.php
On Social:
Facebook: https://www.facebook.com/brad.schoenfeld.cscs
Instagram: https://www.instagram.com/bradschoenfeldphd/
Resources:
Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge
5 Day Flip: https://www.flippingfifty.com
STRONGER: https://www.flippingfifty.com/getstronger
Other Episodes You Might Like: Questions About Gaining Muscle and Strength for Women Over 50 - https://www.flippingfifty.com/gaining-muscle-and-strength/ 3 Steps to Gain Lean Muscle in Menopause - https://www.flippingfifty.com/gain-lean-muscle/ Short Workouts for Women Over 50 | What Works? - https://www.flippingfifty.com/short-workouts-for-women-over-50/

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
Perimenopause
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
Postmenopause
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.
Resources:
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:
https://youtu.be/k5IzLZ1mP94?si=kCE2oE5LA8i7NGEA
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/

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:
https://maddydychtwald.com/
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

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