The Flipping 50 Show Debra Atkinson

The Role of Exercise in Menopausal Mood Management Feeling the mood swings that come with menopause? Crazy for a better mood in menopause? You're not alone. This episode dives into how regular exercise can be a powerful tool for managing mood, reducing anxiety, and boosting overall well-being during the transitional phase to menopause. Get ready to feel empowered with every step, stretch, and lift.
Questions We Answer In This Episode: How does physical activity impact mood during menopause? [00:01:00] What types of exercise are most effective for mood management in menopausal women? [00:12:40] How does exercise reduce symptoms of anxiety and depression linked to menopause? [00:12:40] What are easy ways to incorporate more mood-boosting activities into daily life? [00:17:00] How long should you exercise to feel the mood-enhancing benefits? [00:17:20] Can exercise routines be adjusted based on menopausal symptoms? [00:16:20] Hormonal Fluctuations: Declining estrogen and progesterone levels affect neurotransmitters like serotonin and dopamine, which regulate mood and well-being, causing mood swings and anxiety. Sleep Disturbances: Menopause-related sleep issues, such as difficulty sleeping and poor sleep quality, worsen mood swings and anxiety due to disrupted sleep patterns. Psychosocial Factors: Life changes during menopause, including shifts in roles, relationships, and concerns about aging, contribute to stress and mood disturbances. Neurological Changes: Lower estrogen levels impact brain function, affecting emotional processing and stress response, making women more prone to mood swings and anxiety. Physical Health Changes: Symptoms like hot flashes, night sweats, and physical discomfort add to emotional distress and anxiety, further destabilizing mood. The study "Impact of Physical Activity on Physical and Mental Health of Postmenopausal Women" by S Kalra, J Yadav, and P Ajmera reviews the benefits of physical activity and psychological health for postmenopausal women.
The physical benefits of exercise include improved cardiovascular health, increased bone density, and enhanced overall physical functioning. Psychologically, regular physical activity reduces symptoms of depression and anxiety, enhances mood stability, and mitigates mood swings and irritability often associated with menopause.
Different types of exercise programs, including aerobic exercises, strength training, and flexibility routines, all positively impact mental health outcomes for postmenopausal women. The study consolidates existing research, highlighting exercise as a comprehensive therapeutic tool for managing menopausal changes.
Other Episodes You Might Like: That Gut Feeling is Real How Gut Impacts Mood: https://www.flippingfifty.com/that-gut-feeling/ 7 Mental Health Benefits from Exercise That You’ll Love: https://www.flippingfifty.com/mental-health-benefits/ Reference: Impact of Physical Activity on Physical and Mental Health of Postmenopausal Women: A Systematic Review by S Kalra, J Yadav, and P Ajmera, published in the Journal of Clinical & Experimental Research in 2022. This systematic review analyzes the impact of physical activity on both the physical and psychological health of postmenopausal women, including mood and anxiety alterations due to different exercise programs.

Seeking gut solutions? You’re not alone and apparently the USA is the gut disease capital of the world. You heard that right. In this episode, we define serious conditions like Colitis and Crohn’s but we start with - and they may start with - bloat. Have I got your attention?
Understanding what could be a gut issue (skin, asthma, arthritis, brain fog, hormonal issues, etc.), the links between the gut and other diseases, and other topics suggested from Flipping 50 support :)
Hear how my guest got interested in gut solutions with a personal training client he helped break world records.
My Guest: Josh is an ex-paramedic, and Holistic Nutritionist, specializing in gut health. It was the successes his clients have had with complex digestive diseases like Crohn's and Colitis, previously thought to be impossible, that got him connected to some of the world’s most renowned doctors.
Since then, he’s been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on the holistic approach to gut health, and complex digestive issues.
Questions We Answer in This Episode: Define and distinguish Crohn’s and Colitis and their causes and cures[00:16:25] How and why is the USA the gut disease capital of the world? [00:29:25] How vastly important are our guts are, and how they connect to 93% of the leading causes of death in the USA? [00:13:45] Can you explain the role of the gut biome in disease processes like, chronic inflammation, obesity and mental health? [00:12:15] What's the difference between Western and Functional medicine's approaches to gut health? [00:18:15] What does gut health have to do with brain health, intuition and relationships? [00:33:25] Connect with Josh Dech : Website: https://gutsolution.ca/ On Social: Facebook: https://www.facebook.com/joshdech.health Instagram: https://www.instagram.com/joshdech.health/ YouTube: https://www.youtube.com/channel/UCJZRvYNIDeyc-5_FRmGoMhw Other Episodes You Might Like: Personalized Gut Health: Resolve Menopause Gut Issues: https://www.flippingfifty.com/gut-issues/ Lose Weight, Gain Energy and Eliminate Pain with a Gut Cleanse: Dr Vincent M. Pedre: https://www.flippingfifty.com/lose-weight-gain-energy-and-eliminate-pain-with-a-gut-cleanse-dr-vincent-m-pedre/ Resources: What When Why to Exercise for Women 40+ Summit: https://www.flippingfifty.com/wwwexercise

Resistance training is essential in menopause. It is supportive of your hormones. It’s an endocrine organ. It supports blood sugar levels, moods and more! All inside!
Are you navigating menopause noticing unfavorable changes in your body composition? This episode of Flipping 50 is your ticket to understanding why muscle matters now more than ever. Discover how resistance training can transform not just your muscles, but your overall menopausal journey, with expert insights and actionable tips.
I’m sharing a new study on resistance training to combat muscle loss, increase bone density, and improve metabolic health during and after menopause.
The study aimed to identify the most effective resistance training protocols to combat osteoporosis by improving BMD in postmenopausal women. It specifically evaluated the impact of different exercise intensities and frequencies.
Resistance training is essential in menopause for maintaining bone density and metabolic health.
Questions We Answer In This Episode: Why is muscle mass particularly important for women entering menopause? [00:24:04] How does resistance training impact bone health and help prevent osteoporosis? [00:07:24] What are the best resistance training exercises for women over 50? [00:19:24] How often should menopausal women engage in resistance training? [00:15:54] What are some common misconceptions about weight lifting and menopause? [00:08:54] How can resistance training improve hormonal balance during menopause? [00:20:44] The research concluded that for postmenopausal women, resistance training at moderate intensity, conducted three times a week, offers the best outcomes for increasing BMD. This protocol should be integrated into fitness routines to effectively manage and mitigate the risks of osteoporosis in this population.
Monday and Friday 10 repetitions (80%)
Wednesday 16 repetitions (65%) - unilateral work
Might be an ideal combination to provide stimulus without endocrine disruption (cortisol/adrenals/thyroid)
Objectives The study aimed to identify the most effective resistance training protocols to combat osteoporosis by improving BMD in postmenopausal women. It specifically evaluated the impact of different exercise intensities and frequencies.
Methods Studies assessed resistance training's impact on BMD. The studies were categorized by exercise intensity (high, moderate, low) and frequency (high frequency of three days per week and low frequency of two days per week).
Findings Overall Effectiveness: The meta-analysis found that resistance training is beneficial in increasing BMD in postmenopausal women, particularly at lumbar spine and femoral neck sites. Intensity and Frequency: Moderate-intensity training (65%–80% 1RM) performed three times a week was most effective in improving BMD. This regimen provided a balance that was intense enough to stimulate bone density improvements without the risks associated with high-intensity training. Comparison of Protocols: The study revealed that while all resistance training positively impacted BMD, the moderate intensity at a higher frequency provided the most significant benefits. Statistical Analysis: Data were analyzed using network meta-analysis, which allowed for comparison across multiple interventions. The results suggested that moderate-intensity, high-frequency training was superior to other combinations in improving BMD. Conclusions The research concluded that for postmenopausal women, resistance training at moderate intensity, conducted three times a week, offers the best outcomes for increasing BMD. This protocol should be integrated into fitness routines to effectively manage and mitigate the risks of osteoporosis in this population.
Monday and Friday 10 repetitions (80%)
Wednesday 16 repetitions (65%) - unilateral work
Might be an ideal combination to provide stimulus without endocrine disruption (cortisol/adrenals/thyroid)
Reference: "Comparative efficacy of different resistan

We often sabotage our own success by delaying important tasks. Breaking this cycle is key to making our dreams a reality. Remember, "SOMEDAY is Not a Day in the Week." It's time to turn your plans into actions and make your dreams happen now.
My Guest:
Sam Horn is the CEO of the Intrigue Agency. Her 3 TEDx talks and 10 books have been featured in New York Times and presented to Oracle, Intel, Accenture, and NASA. As the former Executive Director of the world-renowned Maui Writers Conference and one of LinkedIn Learning's most popular communication instructors, she helps people craft one-of-a-kind books, talks, and careers that scale their income and impact - for good.
Questions we cover in this episode:
What motivated you to write the SOMEDAY is Not a Day in the Week book? [00:05:10] You love quotes. You are prolific in sharing them so naturally. What are a few of your favorites about how we can make the most of our life NOW, not later? [00:08:50] You have a story about Walden Pond that inspires everyone who hears it to take action on their dreams. Will you share it with us?[00:18:30] Why do you think people - particularly women -  procrastinate and put off doing what they know is good for them? [00:20:50] Your upcoming book is AGEncy - how we can use our age as INCENTIVE, not an EXCUSE. Could you tell us more about that? And how long do I have to make room on my nightstand? [00:27:50] Connect with Sam:
website: https://samhorn.com/
On Social:
LinkedIn: https://www.linkedin.com/in/samhorn/
Instagram: https://www.instagram.com/samhornintrigue/
Twitter: https://twitter.com/SamHornIntrigue
Facebook: https://www.facebook.com/SamHornPOP/
Resources:
Register for Sam’s upcoming master classes in May and June:
How to Market Your Work without Being a Jerk Storyboard your Book and TEDx Talk https://samhorn.com/market-masterclass/
Other Episodes You Might Like:
Take a Walk With 57 Year old Book Author: https://www.flippingfifty.com/take-a-walk/
Think You’re Too Old? https://www.flippingfifty.com/ageism-dismantled/

If you don’t already know dozens of reasons that make exercise essential for menopause health, you may after this episode. I want to share with you 5 powerful quotes directly from the American Journal of Lifestyle Medicine.
Then I’ll tie this to the physiology of menopause.
1
If any pill or surgical procedure had the same positive effects of exercise, it would be the most widely prescribed medicine in the world.
2
“In fact, it would be malpractice not to prescribe it to every patient, every visit, regardless of medical specialty.”
3
“It is recommended that physical activity be recorded as a vital sign, just as other modifiable risk factors are routinely assessed (eg, blood pressure, weight, smoking)”
4
While other determinants of health (genetics, environment, and medical care) influence health outcomes, by far the most important factor contributing to health outcomes is individual lifestyle and behavior.
5
A 2015 article from JAMA Internal Medicine states, “There is no medication treatment that can influence as many organ systems in a positive manner as can physical activity.”
This science wasn’t written based on menopause.
It was based on the obesity and physical inactivity “pandemic.” Not the one in 2020 but the one that began about the time Snackwells experienced its birth. Yet everything in this (and other research studies) applies to menopause.
This is a point in time you’re either going to choose to get and stay healthier or by not exercising properly, you’re at risk of accelerating the rate of aging and disease.
The Right Exercise Essential for Menopause Health These are all quotes directly from the American Journal of Lifestyle Medicine and it cited numerous papers published in 2007 and 2009 related to this Exercise is Medicine™ joint project between two prestigious organizations.
In the first 5 years, platforms were built. Likely millions were spent. But still not much has happened.
Here we are with less than 20% of all women lifting weights at least twice weekly. For women in menopause, strength training properly could significantly impact at least 7 of the most common symptoms experienced by midlife women. Muscle is an endocrine organ.
Only 32% of patients receive advice from their physician or other health care professional to exercise or to continue being physically active during their visit with a physician.
Only 12% of medical doctors were required to take any course related to exercise during their medical education.
The answers are there. But no one is coming… to help a doctor have more time in an appointment, to help a fitness trainer develop a relationship with a doctor so they can be trusted and used as a referral.
It’s up to us. To you. To me.
We’ve done much harder things. Advocate for yourself. It’s right there.
You are just one workout away.
Reference: Source: PMID: 32922236
Resources: 10-Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge
STRONGER: https://www.flippingfifty.com/getstronger
Other Episodes You Might Like: Menopause Exercise Intensity for Optimal Aging for Women Over 50 - https://www.flippingfifty.com/menopause-exercise-intensity/ 21 Ways to Optimize Your WORKOUT After 40, 50, 60 or 70 - https://www.flippingfifty.com/optimize-your-workout/ 21 Reasons Weight Training Should Be Mandatory Exercise After 50 - https://www.flippingfifty.com/weight-training-should-be-mandatory/