The Flipping 50 Show Debra Atkinson

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

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/

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.
Menopa

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:
https://www.vaginacoach.com/
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+:
https://www.flippingfifty.com/wwwexercise

Fitness Shifts in Menopause: When Your Trainer May Not Get You Results Your trainer may not get you results in menopause. Rethink your trainer-led workouts. It’s not his or her fault, but it’s critical to understand that what worked for you in your 30s or 40s might not be effective now.
It wasn’t until I created Flipping 50 in 2013, and then finally created the Flipping 50 Menopause Fitness Specialist in 2018 that I knew of training in existence for trainers or health coaches of midlife women.
Some trainers, often fitness enthusiasts themselves, may venture to advise based on their own readings or experiences. However, this might not be sufficient to guide decisions on the critical aspects of aging optimally: your muscle, bone, and brain health. It's vital to recognize when your trainer may not get you results and seek tailored guidance that addresses your unique needs during menopause.
Ask these Questions to Avoid Getting a Trainer That May Not Get You Results: What specific training have you had about training women in midlife? What is unique in the way you train women in midlife vs younger women/older women or men? How do you define success? What kinds of things will you be asking me to do? What are the most important components of the work we’ll do together? I’ve heard it said that guidelines and quotas for exercise aren’t necessarily the best way for women to design an exercise program. What are your thoughts on programming for me? How do you measure success? That’s a start. And if you are a trainer or coach who works with women in midlife, I highly recommend you consider one of three programs: Dr. Stacy Sims offers a course Girls Gone Strong offers a Women’s training course Flipping 50 Menopause Fitness Specialist© (for building your entire business, including marketing and training strategies) Something is better than nothing or winging it by reading a lot and having gone through it yourself, is not science. You’re a study of one. Until you’ve coached thousands so you’re truly an expert with the time and hours and worked with the unique differences of individuals, none of us can justify our personal experience as a credible authority.
Resources: What, When & Why to Exercise for Women 40+ summit: https://www.flippingfifty.com/wwwexercise
5 Day Flip: https://www.flippingfifty.com/5dayflip
Other Episodes You Might Like: Don’t Let Cortisol Derail Your Results: https://www.flippingfifty.com/cortisol-hormone/
How to Choose a Fitness Pro: https://www.flippingfifty.com/need-a-coach/

If you’re juggling the desire for longevity benefits of fasting with the need to prevent muscle loss in menopause, this is for you!!
Prioritize your fasting and lean muscle goals and objectives! In this episode we guide listeners on how to set their health and fitness goals based on their current status, determining when fasting is a suitable approach, and balancing the benefits of fasting with the necessity to prevent muscle loss in menopause.
Exertion Levels During Fasting? What should and can you do during physical exercise when fasting?
Fasting for Women Aged 45-70 is unique. Yes, longevity but no to frailty. How do you juggle this?
My Guest: Shawn Wells, MPH, LDN, RD, CISSN, FISSN
A globally acclaimed expert in nutritional biochemistry, known as "The World's Greatest Formulator," boasts over two decades of experience, formulating over 1000+ products globally and holding more than 25+ patents, including market leaders like TeaCrine and Dynamine. As a Registered Dietitian, Certified Sports Nutritionist, and with a Master's in Nutritional Biochemistry, this professional has profoundly impacted the supplement industry and healthcare sectors. Serving as Chief Science Officer, they were instrumental in driving a major nutrition company's $125MM annual revenue and played a pivotal role in transactions exceeding $425 million. Their business acumen is complemented by ownership stakes in eight enterprises. Notably, they are a revered keynote speaker on psychopharmacology and mental health, sharing their expertise worldwide. Their journey overcoming personal health challenges adds a layer of inspiration to their contributions, which extend through documentaries, TV appearances, and comprehensive online resources, helping to optimize health and well-being globally.
Shawn brings a wealth of knowledge from his extensive research and personal experiences. He will offer actionable advice on how to prevent muscle loss in menopause.
Questions We Answer in This Episode: Clarification on Fasting: Addressing common confusions about fasting, such as:
How long should one fast? [00:07:53] How to know when fasting becomes excessive? [00:14:47] What qualifies as fasting (e.g., low-calorie diets, eating windows)? [00:20:25] Website:  https://shawnwells.com/
Website for custom formulations: https://zonehalo.com/
On Social: Instagram - https://www.instagram.com/shawnwells/
YouTube - https://www.youtube.com/c/shawnwells
Facebook - https://www.facebook.com/Ingredientologist
LinkedIn - https://www.linkedin.com/in/ingredientologist/
Twitter - https://twitter.com/Ingredientology
Pinterest - https://www.pinterest.com/ingredientologist/
TikTok - https://www.tiktok.com/@ingredientologist?lang=en
Other Episodes You Might Like: Pair Exercise and Fasting After 40: https://www.flippingfifty.com/intermittent-fasting-and-exercise/
Midlife Changes with Intermittent Fasting with Gin Stephens: https://www.flippingfifty.com/midlife-changes/
HRT to Avoid Muscle Loss After Menopause? Is It the Answer?: HRT to Avoid Muscle Loss After Menopause? Is It the Answer? (flippingfifty.com)
Overcoming Confusing Muscle Loss During Menopause: Overcoming Confusing Muscle Loss During Menopause (flippingfifty.com)
Resources: Blood Glucose Monitor: https://www.flippingfifty.com/myglucose
What When Why to Exercise for Women 40+: https://www.flippingfifty.com/wwwexercise