The Flipping 50 Show

Debra Atkinson
The Flipping 50 Show

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!

  1. 2 DAYS AGO

    Empower & Energize Yourself with The Colors You Wear

    Have you ever wondered why you feel better based on the colors you wear? In this episode, you’ll understand just how your fashion is related to your personality. Know the difference between “image” and “essence". Discover how to use fashion as a tool for self-expression and personal growth! Today’s guest is my personal color expert (in addition to my voters on IG who helped nail the ultimate Mother of the Groom dress I wore!), and now she can be yours too. My Guest: Jennifer Butler is a master of color and style. Holding degrees in Art history, Sociology and Spiritual Psychology she builds on her fashion expertise, knowledge of human nature, and understanding of color, to develop individual DNA based color palettes and style profiles that reveal the essence of an individual’s personality. She is also the author of Dress Your Essence. Questions We Answer in This Episode: What’s the difference between Image and Essence? [00:07:10] What are the 12 Fashion attitudes and how do they affect how we dress ourselves? [00:09:30] Why do you say "Beauty is a Spiritual Practice? [00:16:30] How does your book help us to "Dress in our Essence"? [00:19:40] What inspired you to write this book and put much thought into the colors you wear? [00:15:30] What are the 3 first steps to get started Dressing our Essence? [00:31:00] Connect with Jennifer: https://JenniferButlerColor.com/ Dress Your Essence Book Link: http://www.worldchangers.media/jennifer-butler-dress-your-essence Free Essence Quiz: https://learn.jenniferbutlercolor.com/quiz Train Your Eye All Four Season-Archetypes: https://vimeo.com/118613102/4aa456ebb0 On Social: Facebook: https://www.facebook.com/JenniferButlerColor Instagram: https://www.instagram.com/JenniferButlerColor/ Other Episodes You Might Like: Beyond Color: Confidence, Radiance, and Energy in Your Closet: https://www.flippingfifty.com/color/ Younger for Life with America’s Holistic Plastic Surgeon® https://www.flippingfifty.com/younger-for-life/ 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/

    39 min
  2. 6 DAYS AGO

    Building Muscle During Menopause: A Protein and Exercise Review

    Building muscle during menopause takes a unique stimulus compared to PRE menopause and is also unique during peri and post menopause. Of course there’s more. Are you trying to lose weight, gain muscle, prevent osteoporosis, reduce or avoid medication, do you have adrenal fatigue or long haul? In this episode I’ll discuss the research on protein and call back to a recent episode about exercise volume for building muscle during menopause. Questions I answer in this episode: How have protein recommendations changed over time (then and now)? [00:08:00] What are women’s protein needs during menopause? [00:17:30] What are the effects of protein on building muscle during menopause? [00:11:00] As a refresher, what is the resistance training volume for pre, peri and post menopause? [00:19:50] How important is recovery—and are you doing it right? [00:30:20] Based on RDA (Recommended Dietary Allowance), protein consumption is 0.8g per kg (of body weight) per day. This is about 55 grams of protein for a 150-pound woman — but that’s only enough to maintain nitrogen balance and prevent deficiency in sedentary women. It is not enough to help you build muscle. Let me explain why that is true. The reason for that recommendation is important to understand. As you age, anabolic resistance increases, meaning you need more protein and stimulus for muscle protein synthesis. More emerging research indicates “that amount may no longer be an appropriate recommendation.” That statement was the conclusion of a  2020 systematic review and meta-analysis addressing the protein needs of people who are exercising and/or trying to lose weight.  Researchers concluded, “The RDA for protein of 0.8g of protein / kg / day may no longer be an appropriate recommendation.” Scientific Research on Building Muscle During Menopause An interview with Bill Philips, PhD, in May 2024, on the What, When & Why to Exercise for Women 40+, with his primary research focus shifting to that of midlife women, he could already say that the single simplest way to support fat loss and optimal body composition is to increase protein even if you didn’t change your caloric intake. A 2022 meta-analysis recommends adults should consume nearly 1.5g of protein / kg / day of protein to maintain and/or augment muscle strength along with resistance training. Small-statured women with low reserves may need even more to prevent muscle loss, strength decline, reduced activity, and increased risk of falls or disease. For active women, whether you are competing or you are intentionally exercising more than 3 times a week for a purpose of achieving fitness or reduced fatness, the 2023 International Society of Sports Nutrition recommends at least 1.5g of protein / kg / day and maybe even more. “Daily protein intake should fall within the mid-to-upper ranges of current sport nutrition guidelines (1.4–2.2 g of protein / kg / day) for women at all stages of menstrual function (pre-, peri-, post-menopausal, and contraceptive users) with protein doses evenly distributed, every 3 to 4 hours, across the day.” One thing to note is that hitting the “ballpark” is not enough. You need to meet the threshold. Whether it’s reaching muscle fatigue, breathlessness during exercise, or consistent protein intake, falling short means missing the full benefits. For women in perimenopause, it requires less stimulus than for postmenopausal women with the most hormone decline and most advanced age contributing to anabolic resistance. (inability to gain lean muscle). Training and Protein:  Building Muscle During Menopause When it’s recommended to have at least two total body resistance training sessions a week, that minimum may best serve: Women in perimenopause Those with adrenal fatigue or long haul Time constricted Others who require a longer recovery period And within those workouts, there needs to be adequate volume achieved with a number of muscle groups, sets, and weight to muscle fatigue. Postmenopausal women require greater stimulus to build lean muscle. You can aim for 4 HIIT sessions per week and increase resistance training volume if 2 sessions aren’t enough, provided protein, sleep, and stress are optimized. The biggest obstacle to exercise is time. The second though is time for recovery. An aging muscle needs more stimulus overload. It needs greater recovery to repair the microtears that are innate to workout out intensely. If you’re an active 150 lb postmenopausal woman who wants to improve lean muscle and decrease fat, to reach the upper range of protein that would be 2.2g of protein / kg body weight / day. 68 kg x 2.2 g of protein = 150 g of protein To get this, here is a sample protein consumption per day 50 g x 3 meals 35-40 g x 4 meals For strength training, 15-minute weight training sessions likely lack adequate volume in a session, unless focused on one muscle group. This is useful for beginners learning form or those with adrenal stress or special conditions but may not provide adequate stimulus for muscle growth. In a minimum, do 5-8 sets with some rest between puts you at a need for 15-20 minutes. That’s no warm up and cool down. Again, that’s a single muscle. Even 30-minute sessions may not allow you adequate stimulus for your muscles. Where to Find Support for Building Muscle During Menopause Personal trainers and fitness instructors, even with degrees or certifications, lack training on menopause and hormonal influences. They’re entering the field with the minimum viable knowledge. But eager to help solve a problem like weight loss or earn money, they may only do as well as they know. Advice or training from a 20, or 40-something woman showing what’s working for her may not work for the goal you have and the hormone status you’ve got. Someone trained solely in nutrition on clinical recommendations may not necessarily be up to date on contemporary needs of older women and their hormonal status. It’s coming, but until we start demanding it, here’s how to advocate for yourself: To determine protein and exercise needs consider: Activity level and goals Current hormone status What you’ve been doing and how it’s working 2.2 g protein per kilogram for active and or postmenopausal women Volume of exercise – from sets of major muscle groups – increases with age Recovery from exercise is as important as the exercise itself In an upcoming podcast, I’ll share how to start increasing protein, how to plan a day of protein and position it for support of muscle protein synthesis and blood sugar control. Watch for masterclasses monthly where we deep dive with our members References: https://pmc.ncbi.nlm.nih.gov/articles/PMC7231581/ https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-022-00508-w https://pmc.ncbi.nlm.nih.gov/articles/PMC10210857/ Other Episodes You May Like: My Post Menopause Workout Week Experiment | What I’m Doing: https://www.flippingfifty.com/my-post-menopause-workout/ Protein Consumption in Menopause (Revisited): https://www.flippingfifty.com/protein-consumption-in-menopause/ Resources: Stronger: Tone & Define https://www.flippingfifty.com/get-stronger/ Flipping 50 Membership: https://www.flippingfifty.com/cafe/

    44 min
  3. DEC 3

    Connection Between the Sex Hormones and Bone Density

    Today’s episode is a refresher course or your introduction if you’re new to Flipping 50 and not quite sure you can make the connection between sex hormones and bone density. Share this with younger women to understand “more than seen and felt symptoms” of perimenopause. Many women aren’t aware of the options, pros and cons of hormone health. The more we know, the more we can make our own informed decisions. Bone density declines at menopause, and postmenopausal increases fracture risks. But do you know the importance of estrogen and testosterone in your bone health? Stay tuned to review the relationship between your sex hormones and bone density. My Guest: Dr. Doug Lucas is a double board-certified physician specializing in osteoporosis reversal and hormone replacement. After training at Stanford University, he transitioned from orthopedic surgery to anti-aging and regenerative medicine, gaining a fellowship in Anti-Aging and Metabolic Medicine and started Optimal Human Health MD (OHH) which is his nationwide telehealth practice. Dr. Doug educates the world through The Dr. Doug Show: Bones, Hormones and HealthSpan (YouTube), HealthSpan Nation and other platforms, while also mentoring physicians to prioritize patient-centered care. Questions We Answer in This Episode: What is the role of sex hormones in maintaining or improving bone density? [00:15:22] Can hormone replacement therapy (HRT) improve bone health? [00:18:32] What is the relationship between hormone decline and bone density? [00:14:17] What are the best strategies to maintain bone density with low hormone levels? [00:30:09] Connect with Dr. Doug: https://www.optimalhumanhealth.com/ On Social: Facebook: https://www.facebook.com/DrDougLucas/ YouTube: https://www.youtube.com/@Dr_DougLucas Instagram: https://www.instagram.com/dr_douglucas/ Other Episodes You Might Like: Bone Health, Osteoporosis, Osteopenia Tips You’ve Never Heard: https://www.flippingfifty.com/bone-coach/ Build Bone After Osteoporosis: https://www.flippingfifty.com/build-bone-after-osteoporosis/ Can I Still Start Hormones 10 Years After Menopause? Doctors Respond: https://www.flippingfifty.com/start-hormones-10-years-after-menopause/ Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger

    47 min
  4. NOV 29

    Exercise for Menopause Brain Fog, Memory, Depression and Anxiety

    If you deal with menopause brain fog, mild depression or anxiety any time of year, this is for you. It’s also for anyone who wants the latest science on exercise and brain health. The evidence around how movement affects mental well-being is growing, and I want to share some of the most impactful insights with you. Almost all types of exercise seem to show benefits on mental well-being. Activities like resistance training, yoga, other mind-body activities, aerobic exercise, and high-intensity interval training (HIIT) can support brain health to some extent. In this episode I’ll share which exercise helps most, specifically on menopause brain fog, mood, or anxiety. No matter when you’re listening to this episode, it’s relevant for multiple reasons and seasons. But as I release it during the holiday season, it can have more impact. Whether you might be facing memories of loved ones you’ve lost, whether it was this year or in years past, or the traditions, memories, or emotions that come with the season that make this time of year bittersweet. While holidays can be magical and full of warmth, they can also feel heavy, bringing sadness, anxiety, or emotional struggles to the surface. For women with menopause brain fog and memory issues, the holidays can have an even greater impact. Beyond Menopause and Brain Fog Global prevalence of depression in perimenopausal women are at 33.9% and 34.9% in postmenopausal women. Why? This may be due to estrogen and progesterone fluctuations, sleep disturbances and greater susceptibility to negative effects of stress. Most adults with depression don’t receive adequate care - due to the stigma or the fact that they don’t respond well to antidepressants. And pharmaceuticals don’t address the physical comorbidities associated with depression. Exercise is well accepted as an alternative or complement due to accessibility, acceptability and safety. Even physical activity below public health recommendations can yield significant mental health benefits [and is a necessary place to start]. Menopause Brain Fog, It’s Not Just You A recent study published in the Biomedical Central Public Health Journal of over 200 randomized controlled trials show exercise interventions may have more potent antidepressant effects than SSRIs. A study examined which of 5 exercise interventions helped reduce depression levels most in postmenopausal women and if certain population characteristics responded differently. The Exercise Interventions: Stretching Exercise Aerobic Exercise Resistance Training Mind-Body Exercise Multi Exercise Mind-Body Exercise had the greatest effect on easing anxiety, followed by Aerobic Exercise. Exercise helps because it creates a controlled stress response, increasing resilience to anxiety. Years ago, I shared a study showing yoga boosts cognitive function more than muscle conditioning. A study published in Menopause: The Journal confirmed that mind-body exercises reduce fatigue, insomnia, depression, and anxiety. Why mindbody? Yoga increases melatonin levels, balances nervous system and improves brain-derived neurotrophic which improves cognition and memory. Best Exercise for Menopause Brain Fog The menopause brain fog experienced by many women may improve most with HIIT, being characterized by periods of “all out” exercise to breathlessness. A study in the Journal of Exercise Nutrition & Biochemistry in 2018 showed a Wingate protocol study on HIIT: Exercise Structure 30 seconds of all-out effort (fast-paced or against resistance) per interval 4 - 6 intervals per session, with 4 minutes of recovery between intervals Total Intense Exercise Time 2 - 3 minutes of intense exercise per session lasting a total of 20 minutes, including rest periods Training Frequency 3 sessions per week (totaling 15 minutes of high-intensity work per week) Results 2 Weeks - Improved skeletal muscle oxidative capacity 6 Weeks - Equivalent to traditional endurance training (40 - 60 minutes, 5 sessions per week) Additional Benefits for Midlife Women: Time - HIIT sessions take 1.5 hours a week, compared to other traditional endurance training 4.5 hours a week Cortisol - Short HIIT sessions avoid the cortisol spike (40 - 60 minutes is the tipping point where cortisol spikes negatively) Most women say they feel more energized, lighter, and more focused after HIIT compared to long endurance sessions. Studies on postmenopausal women with osteoporosis found that high-intensity, high-impact protocols led to positive responses, with low injury rates and high retention. Other Exercises for Menopause Brain Fog Resistance training also proves popular among women with anxiety, potentially due to the fact that the increase in heart rate and intensity is temporary, strength gains are made fairly quickly for a beginner and that carries over to increasing motivation, improved sleep. Walking outdoors with friends combines three sources of serotonin for women, particularly: movement, sunlight, and venting/talking. References: Han, B., Duan, Y., Zhang, P. et al. Effects of exercise on depression and anxiety in postmenopausal women: a pairwise and network meta-analysis of randomized controlled trials. BMC Public Health 24, 1816 (2024). https://doi.org/10.1186/s12889-024-19348-2 Min Chul L, Sung Ki L, Suk Yool J, Hyung Hoon M. New insight of high-intensity interval training on physiological adaptation with brain functions. J Exerc Nutrition Biochem. 2018 Sep 30;22(3):1-5. doi: 10.20463/jenb.2018.0017. PMID: 30343552; PMCID: PMC6199482. Xu, Hong MM; Liu, Jian MD; Li, Peishan MD; Liang, Yujie MD. Effects of mind-body exercise on perimenopausal and postmenopausal women: a systematic review and meta-analysis. Menopause 31(5):p 457-467, May 2024. | DOI: 10.1097/GME.0000000000002336 Resources: BLISSMAS 12-Day Challenge: https://www.flippingfifty.com/blissmas Other Episodes You Might Like: Heal Your Gut, Save Your Brain: https://www.flippingfifty.com/save-your-brain/ Six Powerful Ways To Keep Your Perimenopause Brain Sharp: https://www.flippingfifty.com/perimenopause-brain/ Exercise Your Way to a Better Mood in Menopause: https://www.flippingfifty.com/better-mood-in-menopause/

    43 min
  5. NOV 26

    Fitness Then and Now: A Look at Fitness Routines as You Age

    Let’s have a quick flashback on fitness then and now, a look at fitness routines as you age. We're going to talk about how we exercised through the years with my guest Linda Malone who is 65. She’s been in the fitness industry as a personal training and fitness expert. She’s doing some marketing and helping fitness and health pros develop their copy. My Guest: Linda Melone is the founder of The Copy Worx, a copywriting business targeting health and fitness businesses. She’s a seasoned copywriter, former personal trainer, and a fitness specialist for women over 50. She once ran an online fitness program for women over 50. She also hosts a podcast, B2B Marketing & Copywriting. Her byline appears in top publications including MSN Health, Oxygen, TIME, Shape, Self, AARP, and the Huffington Post, among many others. She was also a ghostwriter for a high-profile television celebrity fitness expert. Questions We Answer in This Episode: How did you start your fitness journey, and how has it shaped your life? [00:05:58] How has your workout routine changed, and what inspired those shifts? [00:07:37] Reflecting back, what do you wish you’d known in your 30s when training women over 50? [00:19:04] What are the biggest physical changes and abilities you've noticed over the years? [00:18:01] What are your top 3-5 tips for women embracing midlife at 65? [00:22:45] What are the biggest myths about exercising as you age? [00:26:09] Connect with Linda: https://thecopyworx.com/ On Social: Facebook: https://www.facebook.com/LindaMeloneWrites/ Instagram: https://x.com/LindaMelone YouTube: https://www.youtube.com/@thecopyworx LinkedIn: https://www.linkedin.com/in/linda-melone/ Other Episodes You Might Like: Ageless Aging: Believe it or Not? https://www.flippingfifty.com/ageless-aging/ Truths and Myths: Lifting Heavy in Menopause for Bones & Body Comp: https://www.flippingfifty.com/lifting-heavy-in-menopause/ Exercise for Bone Density Then and Now: https://www.flippingfifty.com/exercise-for-bone-density/ Resources: Meditation: https://www.brain.fm/

    45 min
  6. NOV 22

    My Morning Routine and How It’s Changed Over Time

    In my 20s, I would go for a run within an hour of waking. But as the years went by, I would linger over coffee and my studies or work. Even though I still wanted to move in the morning, I realized the best quality creativity and focus were accessible to me in the first hours of the morning. It wasn’t the same later. Eventually, I realized that if I focus on studying or work on a project and delay my workout until later, I could get another boost of focus when I return, refreshed and showered from exercise. Even when I was training for Iron -distance triathlons, 3 to 4-hour long sessions of running, biking, or swimming could be tiring. I may have had some good ideas on the bike, but overly long sessions left both mind and body drained and exhausted. The science behind this has a lot to do with cortisol, which helps our brains handle stress and concentrate more effectively earlier in the day. Mental focus is best between 10am and 2pm, but this may vary based on whether you’re a morning or night person. For me, it’s the quiet of early morning.. typically between 5am and 9am.. that offers the best focus. But if you’re a night owl, you may find focus and get things done later. But only a few of us can focus really well late at night. P.S.  Waiting a little while before exercise has another benefit backed by science: it reduces the risk of back injuries. After an hour of moving around before getting to the gym (like getting dressed or driving) the pressure on spinal discs lessens, lowering the chance of herniation. You can check out the link of another episode below for Myths, Causes, and Solutions for Back Pain. My Morning Routine and Clear Thinking A fascinating article on sleep cycles, naps, shorter sleep spans and no naps might make you a believer in naps. Even me, as a fairly proclaimed non-napper, I find it difficult to wake up and re-engage in the day after a nap. But the science behind napping is compelling. There’s something about working too long. When we push through long work hours without breaks (a common Western habit), it disrupts the potassium-sodium balance and keeps us in a Beta brain wave state. Beta waves are for analyzing and alertness. When we sleep, we get Theta waves which are for creativity and higher mental functions. If you study meditation at all, you’ll hear about different waves. As we fall asleep, our brains move from Beta (awake and analyzing) to Alpha (calmer and quiet mind), then Theta (half-awake or half-asleep), and finally Delta (deep sleep). Research says, we cycle through these stages in 90-minute intervals during sleep and even during the day, our brains naturally focus best in 90-minute bursts. So, if your mind starts wandering after about 90 minutes, it’s normal. We do better with a 20-minute break for productivity and creativity than powering through. The quality of the work is better. I discovered this myself by pure accident, and then began to lean into it more as I learned more about the brain. What is hard for me is to honor the habit of meditation first thing because when I wake, I tend to want to start my usual habits. It’s true for most of us. And if you have a dog, your habits change real fast! If you are finding you aren’t as productive or energetic as you like, and you’re ready to try a new routine, here are some suggestions so you can find a morning routine that works for you. 4 Steps to Create Your Own Personal Instead of Adopting My Morning Routine! Learn your personal patterns: keep a track of your energy during different parts of the day, and you’ll eventually see which are the best moments for you to work and rest. We all have this Basic Reset-Activity cycle, but you can learn more about your own personal best routine, even within the confines of work, kids or dogs! Now, this is not going to work best until  you’ve begun optimizing habits like high protein/low carb breakfasts; avoiding coffee-only till noon rituals, avoid skipping meals. You’re not using wine to wind down every night. None of this is going to help you as directly with day time energy if you’re sabotaging yourself. Maximize your peak cycles: plan your day in order to take advantage of the moments where you have the most energy. I share this with health coaches and trainers in our Flipping 50 Menopause Fitness Specialist program and with our team members too. Though there are things that have to be done on a 12 and 24-hour period within our business, we allow flexibility in our team members to do them. Where we have issues is if there are too many errors, oversights, and it becomes obvious someone isn’t firing on all cylinders, assuming they are the right person for the job. Take a break: When you’re in a down cycle, it’s better to rest than power through. Rest is not optional. My personal mental breaks from work are physical movement. After 3 or 4 hours of morning focus, I’ll break to workout. In the afternoon, between sessions, I’ll get Moses outside and play fetch with him or do one of what I’ve coined our 10-minute Longevity snacks. The dynamic balance and agility moves actually require thought, but of an entirely different kind, and definitely away from a screen. Get enough sleep: Sleep deprivation results in a prolonged cycle, lowering your productivity. My Morning Routine Can be Different to Yours For me, sleep has always been non-negotiable. Even in high school, I didn’t “sleep in” well. Slumber parties wrecked me for the next couple days. And I was in bed by 10:00pm most high school nights. I just preferred it. Now, all of us were teens with different sleep habits at one point, but even in high school and college, I was up irritatingly early for my dorm roommates at least. Women in Midlife are more susceptible to negative effects of stress. That’s going to impact our brain as well as our physical body. Doing either of these types of stressful work early in the day will reap better rewards. For women in midlife, working with cortisol levels in this way is also beneficial. You can avoid the conversion of other hormones necessary for sleep and rest to cortisol to supply the energy in late-day intense exercise. It seems to go well for women during, but the quality and quantity of sleep is negatively affected. By studying scientific processes and anecdotally having thousands of clients flip their intense workouts to am, we’ve seen improvements in their energy, fitness, and fatness. References: https://onlinelibrary.wiley.com/doi/full/10.1002/npr2.12042 https://fmidr.com/the-power-of-the-sleep-cycle/ https://hive.com/blog/90-minute-time-blocking/ Other Episodes You Might Like: Morning Routines, Training to Fatigue, and Defining “Fueled”: https://www.flippingfifty.com/morning-routines/ Successful Habit Change for Health, Fitness, & Wellness After 50: https://www.flippingfifty.com/successful-habit-change/ Myths, Causes, and Solutions for Back Pain with Dr. Stuart McGill: https://www.flippingfifty.com/myths-causes-solutions-back-pain/ Resources: BLISSMAS 12-Day Challenge: https://www.flippingfifty.com/blissmas Flipping 50 Membership: https://www.flippingfifty.com/cafe

    51 min
  7. NOV 19

    What You Do and Don’t Know About GLP-1

    What you don’t know about GPL-1 drugs may hurt you, or your opportunity to improve your health. Misconceptions could limit your ability to make an informed decision about whether they’re right for you. Whether you’re someone considering these medications for your own health or a fitness professional trying to better understand how they fit into the broader health landscape, this episode will offer valuable insights on what you don’t know about GPL-1. We’re not having a persuasive argument here. Instead, we want to provide a balanced and nuanced discussion, offering you the information needed to make a well-rounded decision. We are opening up the conversation again with a physician who's been using GLP-1 for a long time. She’s sharing what she’s seen and experienced and if you’re a health and fitness professional, stay tuned as we have something special for you too. My Guest: Dr. Tami Meraglia MD is a leader in Functional Medicine specializing in Hormones, Weight Loss and non-surgical facial rejuvenation. She is the best selling author of The Hormone Secret, published by Simon and Schuster, has appeared on Good Morning America, Fox, ABC, NBC and many podcasts and summits as a health expert. She lectures nationally and internationally and is the Medical Director of BioThrive Life that offers personalized medical programs in person in Seattle and virtually across the USA. Questions We Answer in This Episode: What are the risks and benefits of these medications? [00:11:01] (Benefits), [00:33:10] (Risk) If you use them do you need to take them for life? [00:11:19] If you use them does the weight loss involve muscle loss? [00:40:48] Future of GLP1 medications [00:28:23] Connect with Dr. Tami: https://www.biothrivelife.com/ On Social: Facebook: https://www.facebook.com/askdrtami/ Instagram: https://www.instagram.com/askdrtami/ Other Episodes You Might Like: How to Spot Menopause Misinformation: A Doctor Talks: https://www.flippingfifty.com/menopause-misinformation/ Your Glucose Levels in Menopause with the Glucose Goddess: https://www.flippingfifty.com/glucose-levels-in-menopause/

    54 min
  8. NOV 15

    Menopause Fasted Exercise Pros and Cons

    Our stance: Flipping 50 believes each woman is unique. That said, we favor fed exercise over fasted exercise when it is intense. That is, high intensity interval training, or strength training with the intent of preserving lean muscle mass and avoiding frailty or fragility occur within the eating window and ideally bookended by protein consumption if for muscle or bone mass. We do acknowledge that exercise may “feel hard” when exercise is performed fasted giving the perception of “working hard.” However, we suggest based on research and 4 decades of primary observation, women actually exercise harder related to their capacity for exercise when fueled. That is, they will go faster if being timed, go further within a timed test, lift more weight or perform more reps to muscular fatigue. Fasted Exercise Pros and Cons During Perimenopause A 27% muscle loss has been reported between early and late stage perimenopause. This is most likely due to multifactors: insomnia disrupting anabolic hormones and together with other signs and symptoms of menopause interfering with desire to workout, as well as a drop in estrogen, testosterone and growth hormone levels, and an increase in cortisol levels. This is an important consideration when looking at fat loss vs lean muscle gain and priorities. Mitigating potential loss of muscle is a critical factor in aging well and overall metabolic health. What Science Says Some studies (review of literature) suggest that before prolonged exercise, fueling provides more benefit but before short exercise, results are inconclusive. A 2013 study on sumo wrestlers eating a ultra high calorie, 50% fat diet burned more fat after exercise done fasted. However, we’ve got to consider…. How like you are that? Extremely high calorie and 50% fat? In almost the same time frame, college women were fed vs fasted in exercise and showed no difference. Their diets probably reflected at least a little closer to yours and their hormone profiles also at least slightly more like you. The problem is, few studies about fasting and exercise exist on midlife or postmenopausal women. Women who are at risk for accelerated muscle and strength losses. In studies for the last 10 years, fasted vs fed with the same hypocaloric diet there was no difference in increased fat loss due to fasted vs fed. I hear comments from women who believe they are burning fat for fuel when they’ve fat-adapted, however, without measuring this, we don’t know it to be true. The crossover is only visible when you’re measuring in a lab. It would mean that at the same speed and intensity previously (watts) you were burning fat vs carbs for fuel. We can see that in clinical lab testing during progressive exercise testing using stages. Your cardiovascular fitness level may also improve meaning for the same speed your heart rate isn’t as elevated. That’s another way to hypothesize you’re burning more fat for fuel at higher levels. I want to remind you that at a certain point we all cross over. If you’re “working hard” in high intensity interval training you are NOT burning fat during. You’re burning a lower percent of fat for fuel during. Because you’re burning calories - that is your energy expenditure is higher - you are still burning more fat. Your goal is not to burn a high percent of fat for fuel during.. Or you’re doing that best at rest. The data is not there to support higher fat burning during HIIT fasted. It’s not there to support higher fat burning after HIIT if fasted. What seems most important is a hypocaloric diet, performing optimal exercise intensity for energy expenditure. And resistance training improves post workout FFA circulation most compared to HIIT. To support anabolic response to strength training, especially for women when more prone to anabolic resistance, fed exercise makes the most sense. Fasted Exercise Pros and Cons with Obese Women For women who can’t seem to lose fat weight, and are in good adrenal health, after employing a foundation of high protein, 3 meals no snacks, fasting at least 12 hours overnight, extending the fast and testing can help shake a plateau. The approach needs to be unique to individual needs and goals to lose fat weight and gain lean muscle mass. It may need to be addressed step by step to first improve metabolic health (blood lipids, blood pressure, insulin, glucose), with close observations on skeletal muscle to determine success. For other women though, recomposition is best addressed by focus on gaining lean muscle mass and not slowing progress. We do know strength can be gained during fasting, at least in the beginning. Muscle mass doesn’t improve during fasted exercise. Again, important to remember, the research featuring women in menopause and post, with anabolic resistance is minimal. Anabolic resistance is the resistance to gaining lean muscle mass. Basically, the older we get the more you have to work for it. So, if you focus on losing fat, you may also lose lean muscle if you’re doing it by fasting. Like many things including exercise, the solution may be cycling fasting duration with alternating periods of time (weeks/months) with primary focus on muscle gains vs fat loss. But the one constant should be monitoring your personal results. Is your lean muscle mass going up or down? Is your body fat going up or down? Is your gut health/digestion/elimination improving? To Unpack Your Personal Fasted Exercise Pros and Cons, Prioritize Prioritize goals: Longevity (autophagy) Avoidance of frailty, fragility Improvement of balance and stability Increase in bone density Gut health Emotional eating/relationship with food Consuming inadequate fuel can make women store more fat. It may depend on whether you are in perimenopause vs postmenopause. According to Stacy Sims, it’s the hypothalamus related to the kisspeptin hormone. Thyroid hormone gets down-regulated within a short period of a few days. You feel like you’re exercising “hard.” But you’re not necessarily exercising to your capacity. You’re simply struggling. It’s not the same as a quality intensity workout. If you’re more athletic, you want to do more endurance or more peak performance, the more you have low calories while taxing your system. Increasing protein without changing anything, even without exercise,  body fat loss will be facilitated within 3 months. For women who struggle with dieting or a history restrictive eating or binge-purging, using a time restricted eating window can be complicated by the desire to also restrict calories. The low fuel intake means low micronutrient intake. Frequent testing would be extremely beneficial for women who also ideally will monitor their skeletal muscle mass, body fat percent and blood glucose levels on a daily/weekly basis. For extremely active women, fasted exercise reflects poorer performance: Slower walking pace Lower endurance Longer recovery periods Less muscle mass gains Less fat loss (compared to fed exercise at higher intensity) Resources: Smart Scales: https://www.amazon.com/shop/flipping50/list/GFTU3QXMJ07G?ref_=cm_sw_r_cp_ud_aipsflist_aipsfflipping50_7CD0CBB5VP0Q08ZGZ7JF Dr. Mindy Pelz: https://www.youtube.com/@DrMindyPelz 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ References: https://pubmed.ncbi.nlm.nih.gov/29315892/#:~:text=Fasted exercise increased post-exercise,mitochondrial adaptation and substrate utilization. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0301369 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/ Other Episodes You Might Like: How to Pair Intermittent Fasting and Exercise After 40: https://www.flippingfifty.com/intermittent-fasting-and-exercise/ How Emotional Eating Can Be the Hidden Reason for Weight Gain: https://www.flippingfifty.com/reason-for-weight-gain/ End Diets, Food Rules, and Emotional Eating: https://www.flippingfifty.com/freedom/

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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!

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