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. 3 HR. AGO

    My Post Menopause Workout Week Experiment | What I’m Doing

    My post menopause workout has been working. Let me say that first. I’m lean, as lean as I comfortably want to be, and my muscle remains high, I’m not losing it. If anything, I’ve gained more in the last 2 years as I bumped intensity and recovery in my routine. By that, I mean more volume in my workouts but also more recovery time between sessions. It’s about being smart with rest as much as it is with pushing through the actual workouts. Recovery time between strength sessions by the way isn’t just a lazy couch potato time. It's an active recovery. I’m doing sprint intervals, agility drills, mobility work, and lots of walking or hiking. These kinds of activities help me stay conditioned, keep my metabolism going, and ensure that my body remains strong. But in doing it, I’ve also had the opportunity to see my readiness score soar. Meaning, I’m ready for a high quality workout. I'm primed for high-quality sessions. That readiness translates into better results over time. Some accidental discoveries have made me question if I was assuming what worked for me was the BEST for me. So here I am, using the last 90 days of 2024 to testing and experimenting and sharing it all with you. Questions We Answer In this Episode: How it started. [12:25] What I’m trying. [13:35] Why I’m personally testing. [21:15] What are the results - any difference in muscle, fat, mindset, sleep etc. [22:35] I’ll update you on my progress via social media - most often in short stories on Instagram. For a longer video, I’ll summarize it on the podcast. So if you prefer audio you have it and if you want to see a little more demonstration of exercises to help illustrate the video, you’ll have it in the YouTube video which will be short. And we’ll do a cheat sheet for you. My Post Menopause Workout: Total Body Walking or 10 minutes of brief interval walk/run Walking lunges, lunge matrix, spyders, light core engagement 3 sets each wall sit and single leg Squat 5 sets of leg press in a monster/drop set 5 super sets of chest, 5 sets bent over row with a dynamic balance exercise 5 sets of triceps 3 sets of biceps 4 sets of lat pull downs 5 sets of ham curls 3 sets of limited ROM leg extensions Total of 38 sets Notes: You may bump from 5 to 6 sets or from 3 or 4 to 5 reaching 40 and changing it up. Some days, I might do less lower body and focus more on upper body work, but it’s always a total body workout. Never do squats without doing a hamstring-specific exercise. Most people, both men and women, tend to be quad-dominant, and only doing squats can make this imbalance worse. Fire up that rear kinetic chain - —this means incorporating movements like hip thrusts, deadlifts (within your safe range of motion), or ham curls to really target the hamstrings and glutes. Switching to only UPPER or LOWER during workouts is really hard. First, it ties me to the gym. which I’m not a huge fan of. I love my flexible schedule and need it. So for the first two weeks here’s how I did the FLIP. In baby steps. I took a gradual approach, starting with one total body workout, similar to the plan I’ve outlined. After that, I introduced one upper body-only workout and one lower body-only workout each week. This change bumped up my total workout time by about 1.5 hours per week, which allowed me to add more sets and volume to each session. Each of the upper and lower body workouts required additional time because to ensure I was doing enough sets for each muscle group, I had to expand the time spent on both. So here’s what each day looked like. My Post Menopause Workout: Split Routine Leg Day looked like this: (not including warm up because that stayed relatively the same) 6 sets Leg press monster 5 sets hamstring curls 5 sets limited ROM leg extension 5 sets Side lunges 5 sets single leg squats 3 sets of seated calf raises 5 sets hip thrusts Total of 34 sets Upper Body Day looked like this: 2 sets of Chest

    45 min
  2. 3 DAYS AGO

    Heal Your Gut, Save Your Brain

    If you or someone in your family deals with Parkinson’s, Alzheimer’s or you’re simply in midlife dealing with changing hormones, this episode and the book we’re discussing, Heal your gut, save your brain, will be one you don’t want to miss. My Guest: Dr. Partha Nandi, M.D., F.A.C.P is the creator and host of the internationally syndicated medical lifestyle television show, Ask Dr. Nandi. He is the Chief Health Editor at WXYZ ABC Detroit, a practicing physician, renowned international speaker, appearing at TEDx, medical conferences like Digestive Disease Week and keynotes for organizations such as Medtronic, Phathom Pharmaceuticals, and Eli Lilly. Dr. Nandi partners with global health organizations, including the Ministry of Health in Jamaica and India and WHO. He give inspiring talks to international conferences and symposia, meeting global health leaders. His mission, “To Be Your Own Health Hero,” incourages individuals to take control of their health. His latest book, “Heal Your Gut, Save Your Brain”, explores the connection between gut and brain health. Questions We Answer in This Episode: What inspired you to write "Heal Your Gut, Save Your Brain"- [00:05:25] Explain the gut-brain axis and why it is so critical for overall health?- [00:09:26] How did your father’s stroke influence your research?- [00:06:38] What are the most surprising connections between the gut and brain? - [00:10:15] How does the gut influence conditions like depression and anxiety? - [00:12:41] What are some practical steps to improve gut and brain health? - [00:18:43] How do lifestyle factors such as diet, exercise, and stress management play a role in maintaining a healthy gut-brain connection? - [00:22:10] Can you talk about your Five Pillars for Optimal Health? - [00:19:16] Can you share real-life gut health success stories? - [00:34:08] What are the key takeaways of your book, “Heal Your Gut, Save Your Brain”? - [00:42:01] Connect with Dr. Nandi: https://www.AskDrNandi.com On Social: Facebook: https://www.facebook.com/AskDrNandi/ Instagram: https://www.instagram.com/askdrnandi/ Tiktok: https://www.tiktok.com/@askdrnandi LinkedIn: https://www.linkedin.com/in/askdrnandi/ Twitter: https://twitter.com/askdrnandi Other Episodes You Might Like: Your Brain Better | A No Negative Side-Effects Method: https://www.flippingfifty.com/your-better-brain/ Get and Keep Your Brain Fit, Healthy, and Strong: https://www.flippingfifty.com/leaky-brain/ 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/ Events or Affiliate partnership we're promoting in this episode: Resources: https://www.healyourgutsaveyourbrain.com/

    49 min
  3. NOV 1

    I Asked Chat Gpt for 3 Menopause Strength Workouts - Here’s What I Got

    Here are three strength training workouts designed specifically for women in menopause. These focus on maintaining muscle mass, boosting bone density, and supporting hormone balance. Each workout should be done 2–3 times a week, allowing at least one rest day between sessions. Workout 1: Full Body Strength (45 min) Warm-up (5-7 minutes): March in place or light walking Arm circles, leg swings, and hip openers Main workout: Squats (with or without weights) – 3 sets of 10-12 reps Push-ups (on knees or toes) – 3 sets of 8-10 reps Bent-over rows (with dumbbells or a resistance band) – 3 sets of 10-12 reps Step-ups (use a sturdy chair or bench, alternate legs) – 3 sets of 10 reps per leg Plank hold – 3 sets of 20-30 seconds Bicep curls (dumbbells or resistance bands) – 3 sets of 10-12 reps Deadlifts (with dumbbells, focus on glutes and hamstrings) – 3 sets of 10-12 reps Cool down: (5 minutes of stretching) Focus on hamstrings, quads, chest, and back. Workout 2: Upper Body Strength (40 min) Warm-up (5-7 minutes): Light arm swings, shoulder shrugs, and walking lunges Main workout: Dumbbell chest press – 3 sets of 8-10 reps Lat pull-down (or assisted pull-ups if available) – 3 sets of 8-10 reps Dumbbell shoulder press – 3 sets of 8-10 reps Tricep dips (use a bench or sturdy surface) – 3 sets of 10 reps Hammer curls – 3 sets of 10-12 reps Renegade rows (dumbbells in a plank position) – 3 sets of 8-10 reps per side Lateral raises – 3 sets of 10-12 reps Cool down: (5 minutes of stretching) Stretch shoulders, chest, and arms. No Lower body Workout 3: Lower Body & Core Focus (45 min) Warm-up (5-7 minutes): Light squats, hip circles, and side lunges Main workout: Glute bridges – 3 sets of 12-15 reps Lunges (stationary or walking) – 3 sets of 8-10 reps per leg Leg press (if at the gym) or goblet squats (at home) – 3 sets of 10-12 reps Side leg raises (with or without ankle weights) – 3 sets of 12 reps per side Plank with leg lift – 3 sets of 10-12 reps per leg Russian twists – 3 sets of 20 twists Bird-dog – 3 sets of 10-12 reps per side Cool down: (5 minutes of stretching) Focus on hamstrings, glutes, and core stretches. Notes from Chat Gpt for 3 Menopause Strength Workouts “These workouts are designed to help women in menopause maintain lean muscle, improve bone health, and boost metabolism. Encourage the women to lift heavier weights as they feel stronger while maintaining proper form. Always leave room for rest and recovery to support hormone balance.” For menopause metabolism, a total body workout is generally better. Here's why: Boosts overall metabolism: Total body workouts engage multiple large muscle groups, which means more calorie burn both during and after the workout. This is great for combating the slower metabolism that often accompanies menopause. Time-efficient: A total body routine lets you hit all the major muscle groups in one session, perfect for those with busy schedules. Hormonal balance: Engaging the whole body in one session can help with better regulation of hormones like cortisol and insulin, which are crucial during menopause. More frequent stimulus: With total body workouts, you're stimulating your muscles more frequently, which helps preserve muscle mass key for maintaining a healthy metabolism. Split routines can be effective too, but total body sessions may offer more metabolic bang for your buck during menopause. Resources: 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Discovery Call: https://www.flippingfifty.com/wellness-coaching-for-life/ Ultimate Assessment: https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/ Other Episodes You Might Like:. Fit or Fat? Training and Measuring Fitness in Menopause: https://www.flippingfifty.com/measuring-fitness-in-menopause/ Too Much or Not Enough Variety in Exercise in Menopause: https://www.flippingfifty.com/variety-in-exercise-in-menop

    30 min
  4. OCT 29

    Better Sex In Menopause and Beyond

    How’s better sex in menopause sound? For many it sounds like a distant and foreign trip. Sex is one of the most popular topics on the show. Many women tell me their partners are glad they’re attending. Sex is such a hot topic (see what I did there?) that low libido was a topic answered one of the first three episodes of the Flipping 50 TV show. Did you know there are two types of desire? And did you know that sex never has to stop? My Guest: Dr. Kelly Casperson is a urologist, public speaker, sex educator, and top international podcaster whose mission is empowering women to live their best lives. Dr. Kelly identified the need for better resources and developed a sex education class for women that covers topics like sexual health, intimacy, mind work, and the science of desire. She combines education, humor, and candor in her podcast "You Are Not Broken" where she dismantles the myths women have learned and normalizes healthy, enjoyable sex worth desiring, in addition to essential education on midlife health and hormones. Questions We Answer in This Episode: What is the science of desire? [00:18:05] What are the common myths women believe about their sexuality? [00:07:25] Is there a dramatic or distinct fall off of sexual interest for women related to menopause or when does that occur? [00:13:15] What are the reasons women stop being intimate in midlife? [00:12:45] What are the two different types of desire? [00:18:05] What is the most important thing to know about desire mismatch in a couple? [00:19:25] How to find a doctor or talk to your doctor about sexual health issues and hormones [00:28:25] Does a woman recognize an “issue” with sexual health? [00:26:35] Connect with Dr. Kelly: https://www.kellycaspersonmd.com On Social: Facebook: https://www.facebook.com/youarentbroken Instagram: https://www.instagram.com/kellycaspersonmd/ YouTube: https://www.youtube.com/@kellycaspersonmd Other Episodes You Might Like: Sex Dysfunction in the City Just Like That: https://www.flippingfifty.com/sex-dysfunction/ Intimacy and Incontinence with The Girlfriend Doctor: https://www.flippingfifty.com/the-girlfriend-doctor/ Juicy New Menopause, Libido, & Intimacy Solutions: https://www.flippingfifty.com/juicy-new-menopause-libido-intimacy-solutions/ Resources: Stronger: https://www.flippingfifty.com/get-stronger/ 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ 90 Day Planner: https://www.flippingfifty.com/store/books-videos/90-day-planner-tracking-the-flip/

    36 min
  5. OCT 25

    Caregiver to Midlife Crisis to Over 50 Fitness Athlete

    The Doctor is in the house and she’s an over 50 fitness athlete. She’s juggled all the balls you may have from a caregiver and midlife crisis like me. But she’s returned to her prior passion for fitness competitions. Or has she? I’ll ask that question - is it the competition or the training or the being on top of your game? This over 50 fitness athlete is prepping not just for a November competition but serving patients and clients and hosting a summit. How does she fit it in? This is a perfect episode to share with you just before the holidays. We cover quite a bit of tips and tricks for dealing with getting fit and sticking to your own goals during the holidays while still enjoying them. My Guest: Dr. Venus, The Fit Foodie M.D., is a board-certified Physical Medicine & Rehabilitation physician trained at Yale, Univ. of Miami, and UC-Irvine. With a thriving California medical practice, she's been a national-level fitness athlete and respected trainer serving clients from single moms to pro athletes, and even an action film star. A repeat guest on "The Doctors" TV series, Dr. Venus has also appeared on NBC's "Today" and "American Gladiators," and contributed to outlets like iHerb.com and Oxygen Magazine. Questions We Answer in This Episode: How did you handle your mid-life crisis? [00:07:10] Have you experienced this competitive edge? [00:23:20] What's your personal secret to staying young? [00:11:50] Having been a fitness competitor for so long, what does being fit mean to you? [00:39:20] What role does stress play for you in your training now and your midlife body? [00:40:20] What part of training do you love the most? [00:41:00] Connect with Dr. Venus for Fitness Mastery Summit (Nov. 7-10, 2024) https://www.flippingfifty.com/fitnessmastery On Social: Facebook: https://www.facebook.com/doctorvenus Instagram: https://www.instagram.com/docvenus/ YouTube: https://www.youtube.com/@drvenusoncall LinkedIn: https://www.linkedin.com/in/doctorvenus Other Episodes You Might Like: 7 Simple Interval Training Workouts for the Holidays https://www.flippingfifty.com/interval-training/ 10 Ways Fitness Pros Stay Motivated To Exercise, Holidays or Not https://www.flippingfifty.com/10-ways-fitness-pros-stay-motivated-to-exercise-holidays-or-not/ Avoid Falling Off the Bandwagon this Holiday (and Getting Run Over By It) https://www.flippingfifty.com/avoid-falling-off-bandwagon-holiday-getting-run/ Resources: Infrared Sauna: https://www.flippingfifty.com/sauna C60 Purple Power: https://www.flippingfifty.com/c60

    52 min
  6. OCT 22

    An Intermittent Fasting Update with Cynthia Thurlow

    In this episode with returning guest and fan fave, Cynthia Thurlow we discuss updates on intermittent fasting. If you’re craving a behind the scenes, more than science-geek relay of the power of autophagy episode you shall have it. I’m looking forward to sharing this one with you. My Guest: Cynthia Thurlow is a globally recognized expert in nutrition & intermittent fasting, highly sought after speaker, and the CEO and founder of Everyday Wellness Project. She’s been a nurse practitioner for 20+ years, is a 2x TEDx speaker: her 2nd talk on intermittent fasting has been viewed over 7 million times. She has been featured on ABC, FOX5, KTLA, CW and in Medium and Entrepreneur. Cynthia was recently listed in Yahoo Finance as one of the “21 founders changing the way we do business.” She’s also the host of Everyday Wellness Podcast, which was listed as “20 podcasts that will help you grow in 2020”  by Entrepreneur magazine, and in Business Insider “21 podcasts to expand your mind in 2021.” Questions We Answer in This Episode: What’s new we need to know about intermittent fasting? [00:06:15] How are your views on intermittent fasting evolving? [00:07:10] What impact has life events as well as your menopause stage had on your habits? [00:09:00] What supplements do you view as keys to success for women? [00:30:29] What’s motivating your physical and lifestyle habits most? [00:10:10] How has fueled exercise changed your ability to gain lean, lose fat, or gain strength? [00:08:20] Connect with Cynthia: https://www.cynthiathurlow.com/ On Social: Facebook: https://www.facebook.com/CHTWellness/ Instagram: https://www.instagram.com/cynthia_thurlow_/ YouTube: https://www.youtube.com/@CynthiaThurlow Other Episodes You Might Like: Intermittent Fasting for Women | Health & Wellness | When Yes When No: https://www.flippingfifty.com/intermittent-fasting-for-women/ Midlife Changes with Intermittent Fasting Expert Gin Stephens: https://www.flippingfifty.com/midlife-changes/ Why your food struggles can be a blessing in disguise: https://www.flippingfifty.com/ee/ Resources: Mitopure: https://www.flippingfifty.com/mitopure **5 Day Flip: https://www.flippingfifty.com/**

    49 min
  7. OCT 15

    Optimizing Hormones Early in Perimenopause

    My Guest: Emily Sadri is a Board Certified Women’s Health Nurse Practitioner, Certified Nurse Midwife, and the founder of Aurelia Health, a modern telemedicine practice for women over 35. Aurelia Health provides comprehensive hormone replacement therapy and weight loss support with long visits and un-rushed care. Emily is passionate about making complex hormonal topics accessible and believes that great health starts with happy hormones and a balanced stress response. Questions We Answer in This Episode: Why do you think there still so much confusion about hormone replacement therapy and if it's "good" or "bad"[00:18:56] You suggest there are downsides to hormone testing… and I’m curious about why you’d say so? [00:22:50] I’m also shocked to find some believe testing is unnecessary with estrogen and progesterone replacement therapy, that seems like a big fat game of trial and error and any woman on HRT knows that getting your cocktail right already is a course-correcting journey as it is - say more about these people who are shooting darts in the dark.. Who does that? [00:24:29] First of all, what is balanced? How do you know when all of the major hormones are "balanced"? [00:27:52] Do you think every woman benefits from testosterone replacement therapy? [00:34:26] What additional factors do you focus on with your patients to help them be successful with HRT? [00:35:08] Few women were optimizing hormones early in perimenopause a decade ago. But the health outlook for those that do stands to be significantly better than for those women who experience drops then boost it again. Are you doing HRT in perimenopause? Or Did you? Connect with Emily and The Perimenopause Revolution Summit https://www.flippingfifty.com/revolution On Social: Instagram: https://www.instagram.com/emilysadri_np/ Facebook: https://www.facebook.com/emilysadri.np.ohio Other Episodes You Might Like: Can I Still Start Hormones 10 Years After Menopause? Doctors Respond: https://www.flippingfifty.com/start-hormones-10-years-after-menopause/ What Women Need to Know about Hormone Replacement Therapy: https://www.flippingfifty.com/what-to-know-about-hrt/ Hormone Testing Started It: What My GI Doctor Suggested I Do Next: https://www.flippingfifty.com/hormone-testing-started/ Resources: 5 Day Flip: https://www.flippingfifty.com/

    56 min
  8. OCT 11

    How I Choose Podcast Guests and Controversial Topics

    In this episode, it’s all about how I choose podcast guests. First before we get started, I appreciate your thoughts. I work hard on keeping an open mind and listening to suggestions. Though I can’t take action on all of them, we are here because of you. There’s this dance between the expert, experienced, the educated individual in me giving advice even creating programs in a way that may go in opposition of what you want. That is because I’m applying 40 years of science studies, combining the physiology of fitness with physiology of menopause, and with the science of human behavior and change. We’ve created things that will make some of you contest the way we deliver them. I wanted to share how we come to accept or reject for now guests who apply for the show or who are pitched by PR firms. How we reach out to find professionals who can not only share science but share stories, theirs and clients or patients they’ve worked with. Someone recently was upset hearing a guest used Ivermectin to overcome C-19. Others have suggested that Ozempic or semaglutide, drugs were black and white. Another listener and social media follower said though she’d followed for years, she thought I’d lost it (meaning marbles) when I hosted someone discussing energy frequencies. I have experts who want to come on and talk about Keto and intermittent fasting. I have professional opinions about both based on my 40 years of experience working with midlife women and our community of more than 300K women. But I won’t just turn them away. I’ll ask if they’re open to a conversation about when and how and why it might not be appropriate for everyone all the time. If they’re willing to agree to disagree and to help a listener hear both sides of the story and decide for themselves what and when and why, I still may bring them on. I also reserve the right to not publish recordings that are poor sound quality, or a discussion that was terribly awkward when a guest didn’t answer questions I asked but followed some hidden agenda. How I Choose Podcast Guests and Topics for You In response to the Ivermectin question: Actually, many of the function physicians I work with use this personally if they've caught it soon enough. I don't know that we have to agree with 100% of what any expert or human does or says. But I do think personally we have to keep listening and taking in another set of thoughts. Otherwise, we'd still be believing that the retracted study data suggesting that HRT, specifically bHRT was a threat vs a life-preserving option for women. All said with respect. I wish I had the luxury of not listening to someone because I didn't agree with every thought: it would relieve a lot tension! But I've had to be willing to adjust my thinking and see science interpreted from all sides. Certainly, hope this isn't irritating and lands as intended for you as the means of my own filter for women. I've hosted Intermittent Fasting experts knowing fed exercise is more optimal for women in midlife and beyond for 8 years.. and guess what... they've come around, and two big proponents are now agreeing with the science suggesting that we have to choose priorities and timing of everything. That wouldn't have happened without someone challenging their thoughts and listening to the conversation. I must host those I agree with, those I don't, and be transparent about that. Not long ago, hormone replacement therapy was very misunderstood. Recently, someone I know well consulted with her physician and was told, going on would be more risky than not because it’s been too long since menopause. Other doctors are adamant that this is not the case. I’ll continue to bring them on. You DO have choices. One physician only has the experience they have and the degree to which they’re comfortable making changes in thoughts, information and actions …. Is the medical care you’ll receive from them. I’d love to hear your response to

    21 min
4.5
out of 5
388 Ratings

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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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