99 episodes

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!

The Flipping 50 Show Debra Atkinson

    • Health & Fitness
    • 4.6 • 372 Ratings

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!

    Protein Consumption in Menopause

    Protein Consumption in Menopause

    When it comes to protein consumption in menopause, there are several things to consider.
    Even though there's no science or medical evidence to show higher (than you grew up with or are used to) protein intakes cause kidney (renal) issues, many people still believe it’s true.
    What is true is or anyone who has an existing renal issue, diabetes for instance, high protein diets should be discussed with and then monitored with your physician.
    Let’s back pedal to what is “high protein.” It’s very personal in interpretation. The recommended range of protein is 10-35A% of total calories. That’s a large range.
    So, if you eat 2500 calories a day and consumed only 10% protein that would be 250 calories from protein. Protein contains 4 kcal per gram so that’s 62 grams of protein. If you ate 35% of your diet from protein, you’d consume 875 kcals from protein. That would be 218 grams of protein. Anywhere between 62 and 218 grams of protein is within recommended daily amounts. That’s nuts!
    RDAs are actually the “minimum to prevent deficiency.” Consider the meaning of that.
    Protein Consumption in Menopause The current recommended dietary allowance (RDA) to prevent deficiency in minimally active adults is 0.8 grams (g) of protein per kilogram (kg) of body weight. However, newer research suggests individuals trying to build muscle need more than this.
    It also makes sense that women over 50 with greater anabolic resistance trying to build muscle mass and lose fat will want to pay special attention to their need for protein.
    Consuming less protein than the body needs has been linked to decreased muscle mass. In contrast, increased protein intakes above the RDA may help increase strength and lean body mass when paired with resistance exercise.
    In order to build muscle, a person must consume more protein than what is broken down. This is often referred to as a net positive nitrogen balance, as protein is high in nitrogen. That is muscle protein synthesis must be greater than muscle protein breakdown for nitrogen balance to be achieved.
    According to the 2020-2025 Dietary Guidelines for Americans, most healthy adults over 19 years old should get between 10-35% of their daily calories from protein. One gram of protein provides 4 calories.
    This means that a person who eats 2,000 calories per day would need to consume between 50 and 175 grams of protein per day. Doctors generally agree that healthy adults can safely tolerate a long-term protein intake of up to 2 g per kg of body weight per day without any side effects. However, some groups of people, such as healthy, well-trained athletes, may tolerate up to 3.5 g per kg of body weight.
    A 130 lb individual = 60 kg
    2g per kg = 120g protein
    3.5g/kg = 210g protein
    Varied Protein Consumption Recommendations Exist The World Health Organization in their official report on protein stated that "the most widely quoted potential problems of a high-protein diet relate to renal function and damage, but as discussed [above] the evidence for such claims in otherwise healthy individuals does not stand up to scrutiny."
    From Stanford Lifestyle Medicine Longevity: For adults aged 50+, we recommend consuming 1.2 – 1.6 grams of protein/kg of body weight per day (0.54 – 0.72 grams/pound body weight per day). For a 165-pound adult, this translates to roughly 90 – 120 grams of protein per day
    To build muscle past the age of 50, we need to eat enough protein AND do weight training and consume 30 – 35 grams of protein within two hours of the workout.
    Due to anabolic resistance, which increases as we age, it’s recommended to increase protein intake per meal to roughly 30 – 35 grams.
    For those over 65, another study recommended 1.2 – 2.0 grams / kg of body weight per day.
    Data from the Health, Aging and Body Composition study support these findings, showing that intake of animal protein (with greater content of EAA), but not plant protein, was significantly associated wit

    • 1 hr 1 min
    How to Eat Out Without Blowing It!

    How to Eat Out Without Blowing It!

    Registered dietitian Bonni London joins me today to talk about how to eat out without blowing it and how to decide if fasting is something you want and need and if so how.
    Let’s talk about your definition of healthy. Is it for weight loss, weight maintenance, or is it to reverse an illness? Stay tuned to know which kind of healthy food can help achieve your goals.
    My Guest: Bonni London is a Sarasota-based registered dietitian since 1999 with a 30-year career dedicated to empowering people to overcome health and weight challenges. Bonni holds a Master's degree in Clinical Nutrition from New York University, has blended her early experience as a personal trainer with her nutrition expertise to develop personalized nutrition plans. Her work has been recognized by the Herald Tribune and shared on platforms like ABC TV 7 and her YouTube channel, "Healthy Rebels."
    If you’re listening to the episode today would you comment, how many times a week do you eat out or get take out of some kind?
    Questions We Answer in This Episode: What have you completely changed your mind about in the past 3 decades? [00:04:14] What is the biggest obstacle in achieving weight or health goals that no one is speaking about? [00:08:14] What "healthy" foods are keeping us fat and sick? [00:11:04] What is your opinion of fasting? [00:21:48] What nutrition trends should stay and which should go? [00:18:08] Connect with Bonni London : https://www.londonwellness.net On Social: Facebook: https://www.facebook.com/LondonWellnessSarasota LinkedIn: https://www.linkedin.com/in/bonnilondon/ Instagram: https://www.instagram.com/bonnilondonrd/ Other Episodes You Might Like: Your Glucose Levels in Menopause with the Glucose Goddess: https://www.flippingfifty.com/glucose-levels-in-menopause A New WeightLoss Mindset: From Ballerina to Dietitian: https://www.flippingfifty.com/weightloss-mindset/ Resources:
    The Dinning Out Cheat Sheet: https://www.thediningoutcheatsheet.com Debra’s Essential Amino Acids: https://www.flippingfifty.com/resources Flipping 50’s Burn Boost with Leucine: https://www.flippingfifty.com/protein Watch for her program: Bye, Bye Belly Fat, Boot Camp!: https://thebyebyebellyfatbootcamp.com/

    • 43 min
    Progressive Relaxation in Menopause: A Unique Practical Podcast Episode

    Progressive Relaxation in Menopause: A Unique Practical Podcast Episode

    I love progressive relaxation in menopause as a tool to do just that. Whether it’s to take a 10 minute break or get to sleep or back to sleep, it works. This method is a powerful tool to reduce stress, improve sleep, and enhance overall well-being. Incorporating this practice into your routine can make a significant difference in how you manage menopause, release tension and find balance to your movement routine.
    Introduction to Progressive Relaxation: Explanation of what progressive relaxation is. Benefits for women in menopause, including stress reduction, improved sleep, and better hormonal balance. Step-by-Step Guide: Toes: Begin by focusing on your toes. Tighten the muscles, hold for a few seconds, then release and feel the relaxation. Feet: Move to your feet, repeat the process of tensing and relaxing. Calves: Focus on your calf muscles, tightening and releasing. Thighs: Shift your attention to your thighs, tensing and then relaxing the muscles. Hips and Buttocks: Tighten the muscles in your hips and buttocks, hold, and release. Abdomen: Focus on your abdominal muscles, tensing and relaxing. Chest: Tighten the muscles in your chest, hold for a few seconds, then release. Hands: Move to your hands, clenching your fists tightly and then releasing. Arms: Focus on your arms, tightening and relaxing the muscles. Shoulders: Lift your shoulders up towards your ears, hold, and then let them drop and relax. Neck: Gently tighten the muscles in your neck, hold, and release. Face: Scrunch up the muscles in your face, hold, and then relax completely. Head: Finally, focus on your scalp, tensing the muscles and then releasing. Benefits Recap: Review the benefits of each muscle group relaxation and how it aids in stress relief and hormonal balance. Encourage regular practice for optimal results. Resources: More tips: https://www.flippingfifty.com Stronger 12-Week strength training: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: 10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health https://www.flippingfifty.com/resistance-training-revolutionizes-menopause-health/ Yoga Booty, Yoga Belly, and Now Yoga Brain: Better with Yoga https://www.flippingfifty.com/yoga-booty-yoga-belly-and-now-yoga-brain-better-with-yoga/ Cortisol Hormone: Don’t let it derail your fat loss efforts https://www.flippingfifty.com/cortisol-hormone/

    • 21 min
    Too Much or Not Enough Variety in Exercise in Menopause?

    Too Much or Not Enough Variety in Exercise in Menopause?

    The Importance of Basics and Variety in Exercise in Menopause
    Exercise during menopause can be challenging, but focusing on basics is key. These exercises build and maintain lean muscle mass and bone density, which are crucial as women age. For women over 40, sticking to basics provides significant benefits.
    Incorporate new exercises into warm-ups and cool-downs, but keep your fitness program focused on basic movements. This boosts metabolism, muscle and bone density, and functional fitness.
    These exercises assist with daily activities like getting up, picking things up, and managing stairs. Functional benefits are crucial as we age.
    A well-designed exercise program considers sequencing, timing, and rest periods tailored to individual needs. For women over 40, workout timing, repetitions, sets, and recovery periods are vital. Consider life stressors too.
    The goal is to maintain body composition, energy levels, muscle strength, bone density, and overall functionality, ensuring a healthy, active life into later years.
    Questions We Answer In This Episode:
    Why are basic exercises like squats, lunges, and deadlifts crucial for women over 40? [00:09:00] How does exercise variety impact metabolism and muscle/bone health during menopause? [00:08:00] What makes an exercise program unique and effective for women over 40? [00:14:00] How do life stressors influence exercise routines for menopausal women? [00:19:20] What role do basics play in achieving optimal body composition and preventing disease?[00:06:10] Resources:
    Flipping 50 Membership: https://www.flippingfifty.com/cafe 10 Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge Facebook Insiders Group: https://www.facebook.com/groups/flippig50insiders Other Episodes You Might Like: Exercise Physiology Plus Menopause Physiology for the Midlife Exercise Rx: https://www.flippingfifty.com/midlife-exercise-rx/ 5 Menopause Workout Tips from Recent Exercise Studies: https://www.flippingfifty.com/menopause-workout-tips/ What’s the Best Exercise Schedule at Midlife: https://www.flippingfifty.com/best-exercise-schedule/

    • 29 min
    Can I Still Start Hormones 10 Years After Menopause? Doctors Respond

    Can I Still Start Hormones 10 Years After Menopause? Doctors Respond

    Can I Still Start Hormones 10 Years After Menopause? Doctors Respond The question from our community is, can I still start hormones 10 years after menopause or after 65?
    Felice Gersh Felice Gersh, M.D. is a multi-award winning physician with dual board certifications in OB-GYN and Integrative Medicine. She is the founder and director of the Integrative Medical Group of Irvine, a practice that provides comprehensive health care for women by combining the best evidence-based therapies from conventional, naturopathic, and holistic medicine. For 12 years, she taught obstetrics and gynecology at Keck USC School of Medicine as an Assistant Clinical Professor, and she now serves as an Affiliate Faculty Member at the Fellowship in Integrative Medicine through the University of Arizona School of Medicine. Felice is a prolific writer and lecturer who speaks globally on women’s health and regularly publishes in peer-reviewed medical journals. She is the bestselling author of the PCOS SOS series and her latest book, Menopause: 50 Things You Need to Know.
     
    Anna Cabeca Anna Cabeca, DO, OBGYN, FACOG, is best selling author of The Hormone Fix and Keto-Green 16 and MenuPause. Dr. Anna is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. She lectures frequently on these topics throughout the world to large audiences and is known nationally as The Girlfriend Doctor and is host of The Girlfriend Doctor show. She has personally developed natural products to help women balance hormones and thrive through menopause including the highly acclaimed Julva® cream for the vulva and MightyMaca® Plus, a powerful superfood blend. She now lives in Dallas with her daughters, horses and dogs.
     
    Shawn Tassone MD, Ph.D. Shawn Tassone MD, Ph.D., known as Americas Holistic Gynecologist, is the first physician in the United States to be double board certified in Obstetrics and Gynecology and by the American Board of Integrative Medicine. He holds a medical degree in addition to a Ph.D. in mind-body medicine. He’s a practicing OBGYN in the Austin, Tx, hormone specialist, author, speaker, highly rated patient advocate, and creator of the world’s first integrative hormonal mapping system. In his 20+ years of practice, Dr. Tassone has seen over 40,000 women and he is determined to remove the myths surrounding women's health. As an integrative health practitioner, he believes that you should have an active role in your care. His work includes studies and publications on hormonal imbalances, spirituality in medical care, whole foods to heal the human body, and integrative medicine. Dr. Tassone is featured in many publications including The New York Times, NBCNews Online, Stanford MedX, and his book, The Hormone Balance Bible, published by HarperCollins, is now available for purchase.
     
    Donna White Donna White is a seasoned expert in bio-identical hormone replacement therapy with over 30 years of experience. As the founder of the BHRT Training Academy, author of "The Hormone Makeover," and a pioneer in establishing BHRT programs, she has played a pivotal role in advancing hormone health.
    Donna's unique approach lies in her ability to translate complex medical information into digestible content, making her a sought-after speaker, educator, and consultant. Her training academy has revolutionized the way medical practitioners approach hormone therapy, leading to significant improvements in patient care and practice growth.
     
    Michelle Sands Dr. Michelle Sands is a #1 International Best-Selling Author and a licensed Naturopathic Physician (ND) with a specialization in women’s hormone health. As a highly sought-after expert in Female Hormones and Antiaging, she is dedicated to helping women achieve limitless health at any age. Dr. Michelle co-founded GLOW

    • 24 min
    How to Spot Menopause Misinformation: A Doctor Talks

    How to Spot Menopause Misinformation: A Doctor Talks

    With the increased emphasis on menopause and longevity, there is more menopause misinformation, too. This episode takes a look at several areas where you might want to take a closer look at your Google Search, the associations and society’s you follow, what “published science” actually is, and two hot-topics right now.
    My Guest: Shawn Tassone MD, Ph.D., known as Americas Holistic Gynecologist, is the first physician in the United States to be double board certified in Obstetrics and Gynecology and by the American Board of Integrative Medicine. He holds a medical degree in addition to a Ph.D. in mind-body medicine. He’s a practicing OBGYN in the Austin, Tx, hormone specialist, author, speaker, highly rated patient advocate, and creator of the world’s first integrative hormonal mapping system. In his 20+ years of practice, Dr. Tassone has seen over 40,000 women and he is determined to remove the myths surrounding women's health. As an integrative health practitioner, he believes that you should have an active role in your care. His work includes studies and publications on hormonal imbalances, spirituality in medical care, whole foods to heal the human body, and integrative medicine. Dr. Tassone is featured in many publications including The New York Times, NBCNews Online, Stanford MedX, and his book, The Hormone Balance Bible, published by HarperCollins, is now available for purchase.
    Questions We Cover in this Episode: With menopause trending in 2024, what misinformation concerns you most? [00:08:15] Titles like Associations, Institute, Society are easy to acquire, much like Instagram profiles. [00:16:15] What are the biggest false information provided to women about menopause? [00:09:15] Do you sometimes think misinformation is intentional; due to ignorance; or the desire to appear as authority without science or understanding enough to deliver? [00:17:15] Are women being misinformed about hot topics like: Intermittent Fasting [00:27:25] GLP-1/Ozempic/Wegovy/ [00:31:45] Menopause discussion has surged, from none to everyone and having a product for it. We judge fitness professionals by appearances and short social media clips, not knowing their true practices. [00:16:15] Connect with Dr Tassone: Website: www.tassonemd.com
    On Social:
    Facebook: https://www.facebook.com/tassonedoc
    Instagram: https://www.instagram.com/shawntassonemd
    TikTok: https://www.tiktok.com/@shawntassonemdphd
    Pinterest: https://www.pinterest.com/shawntassonemdphd
    Twitter: https://twitter.com/tassonedoc
    YouTube: www.youtube.com/c/ShawnTassoneMDPhD
    LinkedIn: linkedin.com/in/shawntassonemdphd
    Podcast: www.tassonemd.com/podcast
    Book: www.tassonemd.com/hormone-balance-bible
    Other Episodes You Might Like: Previous episodes with Shawn Tassone, medical gaslighting, ageism
    What is Medical Gaslighting and What Do You Do About It? https://www.flippingfifty.com/medical-gaslighting/ Think You’re Too Old? Ageism Dismantled with Ashton Applewhite https://www.flippingfifty.com/ageism-dismantled/

    • 45 min

Customer Reviews

4.6 out of 5
372 Ratings

372 Ratings

PetiteBlonde02 ,

Flipping Awesome 🙌

Information you need, and some you never knew you did but were SO glad you tuned in! For all who care about the only body they will ever have! 💪🏻

Taikorhythm ,

Nov 3 show

I love the show but I get so confused about conflicting POV from experts. Dr. Nasha Winters is not so encouraging of HRT and thinks it contributes to cancer risks. I wish there is a public platform to bring all these experts together to hash this out.

Laura Tolosi ,

A must listen to for inspiration for the next best years of our life!

Thank you so much for your podcast and sharing inspiration for women who are approaching and going through what has unfortunately been such a stigmatized time of life. Women have the opportunity to embrace their body and give it what it needs to thrive at any stage for amazing vitality, and you hit this message home through your brilliant line up of guests, insightful conversations, and value-packed information. Grateful for your refreshing and empowering approach to health and wellness for women!!

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