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!
5 Lifestyle Tweaks That Support a Journey Towards Better Wellbeing
It’s January as I record this but wait wait wait if you’re listening later, you just found Flipping50 and your binge-listening (I know you!) because there is never a time of year when we aren’t all conscious of the desire for better wellbeing, health, and fitness in these times. So, stick around and give this a listen.
Better wellbeing goes so far beyond “how fit are you?” and can I just say that question rubs me wrong. Or the assessment, “so-and-so is so fit” … because really, who says? Based on what? Are we gauging this by an actual fitness assessment of your strength, muscle endurance, cardiovascular fitness, flexibility, and body composition? Or are you pretending that some skinny girl who put on a pair of tights is “fit.”
Stop the Scroll
Spend that Time Dreaming, Meditating, and Tapping into Higher Vibration Emotions. It’s addictive and it’s become compulsive for many. We check our cell phones something like 96 times a day according to a global tech survey in 2019. I would guess after the pandemic, it’s more since electronics became our lifeline to connection.
If you have work or you have a purposeful reason, of course, you have the need. But I’m talking about allowing constant notifications from Instagram telling you someone went live. What about the endless scrolling, or half-hour you can waste watching Tik Toc or Reels? Inevitably you come across something that spins you into comparison mode or causes anxiety. Those kinds of things sink your vibrations. If you love it and want to socialize, limit your time and try setting a time other than the first thing that hi-jacks your time and emotions every day. I think it’s tough if not impossible to enjoy better wellbeing if you make yourself regularly feel less-than or not enough.
No one wants a tombstone that reads, “She watched a lot of CNN, and was always anxious,” or “she lovingly scrolled social media in the morning with her coffee.” What are the most important people, purpose, and emotions you want more of in your life? Start and plan around those. Try a social media or news detox for a day, a week, or an “intermittent social fast” where you plan when and take in the highest quality when you do it. Track how your emotions, time, and energy respond.
Feed Creativity & Positivity
When I was mostly mom, although also working, and I was all about the day-to-day care and feeding and the sports practices and games, the sleepovers, the birthday parties… I was into scrapbooking. It was a big creative outlet for me. It got me away from grading university students’ papers, writing exams, sitting mindlessly in front of the TV. And I was consuming magazines and following podcasts (there were few but some), and social media of creative, crafty moms. I have an entire bookshelf of scrapbook inspiration with the corners folded down or marked with post-a-notes. It’s what I did with my friends.
When I was a personal training director and business coach teaching customer service, sales, and marketing I was inspired by conferences and recordings from them. Twenty years ago, as I was speaking on stages more frequently, and hosting radio shows before podcasts were a thing, there were audio recordings.
Then building Flipping 50, I would listen to CDs for 20 hours during a round trip driving to Iowa from Colorado. Now, I listen to podcasts or catch up on call recordings or masterclasses every time I go for a walk or hike whether that’s for one hour or three. It may be about business or about women in business specifically, or how to create a work culture that creates a team that works well together with self-initiative.
The point is, I didn’t listen to the same thing for inspiration. It had to change. I needed something directly related to what I wanted. Now, there are so many podcasts that you can search for a voice, an influencer if you will. Or you can search by topic and find podcasts that support you
Triathlon Training for fun, fitness, and fundraising
Triathlon Training for fun, fitness, and fundraising
Reiki Master, yoga instructor, massage therapist, writer, singer, and multiple Ironman finisher with impossibly slow times. Married to Bob Jordan, a world champion Ironman, singer, songwriter. Terry is mom to a couple of true Heavenly angels;
Emily and Thomas as well as an amazing singer, song-writing son, Timothy. We live in Oregon and recently adopted Tucker, a sweet two-year-old, from the Basset Hound Rescue of Southern CA.
Questions we answer in this episode:
Looking into life as a 64-year old triathlete and how we "met" How did you and your husband meet and make Sharing how you came to triathlon - including your husband and daughter's story if you'd like to share. How do you handle the resistance of your family and friends looking at you like you're crazy (in the same fashion so many of our listeners are dealing with that on some scale - so they have their own resistance to change and the external resistance: I think we could highlight how they are not alone) Discussing how to train for endurance and maintain muscle in '60s and beyond Why did you make your move from plant to animal protein? Resources:
5 Health Benefits of Meditation, Gratitude and Visualization
Want to reap the benefits of meditation? Not sure where to start? I know what you mean!
I’ve recently started meditation and I’m loving it. I’ve taught progressive relaxation and guided imagery for years. I’ve shared with you the placebo effect and value of it in literally changing your life. Here in this episode, my guest brings her insight.
****THIS EPISODE is FOR MATURE AUDIENCES!
Some of the language may offend you. Please be advised that you may not wish to listen. I understand and I apologize. We don’t swear like sailors but the title of my guests program provided me with a choice to share some words you may not like or not. I honored her work and did.****
Lori Saitz is the CEO of Zen Rabbit and host of the podcast “FINE is a 4-Letter Word.” She’s an award-winning writer, speaker, and broadcaster, and a nationally recognized expert in using gratitude and meditation to manifest goals faster. The most difficult thing she’s ever done is leave a 22-year marriage. That experience inspired her transformational F*ck Being Fine Experience, through which she guides women in midlife and beyond to a place of unprecedented passion, clarity, and peace.
She’s on a mission to lead them to rediscover their purpose so they can get back to a place of liking themselves and their lives again. When she's not working, you can find Lori in the weight room at the gym, because (as she says... though you need not “earn your calories” listeners nor can you “burn your calories” listeners) she does loves baking and eating.
Questions & Discussion in this episode:
Why is meditation important to what you do? What are the benefits of meditation? What if you can't sit still? Or quiet the thoughts in your mind? What if you're not good at meditation? What if I don't have time? How much time does it take? Are visualization and meditation the same thing? CONNECT:
Social media links:
Facebook business: https://www.facebook.com/ZenRabbit
Facebook personal: https://www.facebook.com/LoriSaitz
Debra’s Meditation salvation 14-Day Trial:
CODE: DATKINSON if you decide to stay in the year! You get two months free (and so much more to support mental health)
10 Ways Flipping50 Protein Supports Your Protein Intake
Increase your protein intake easily with little boost throughout your day. Whether you're busy, have a smaller appetite, tend to skip meals or are trying to lose weight, protein is a girl's best friend.
Nothing compares to whole foods, but when you need some variety, some easy to bring along, or to boost a meal, these 10 ideas will start your wheels turning.
1. A Quick Breakfast Option
Whether you like to drink it or make it a thicker smoothie bowl, this has been my breakfast of choice more often than anything else for 27 years. If I have leftovers for breakfast instead, a smoothie bowl is my post-workout meal. It’s such an easy, quick way to boost my overall micronutrient density with 2 cups of veggies, ¾ cup fruit, and some super food additions to add nutrition and fiber. It’s a keep-you-full for hours meal.
2. An On-The-Go Option
Take along a shaker bottle with the protein powder in it. I do this all the time when I’m heading for errands after the gym or driving more than a few hours. I’ll just add cold water, shake and drink. That way I never miss the window for boosting muscle protein synthesis. I’m not tempted by something that doesn’t serve me just because I’ve let by blood sugar dip.
It’s been proven that high-quality protein ingestion before a workout can reduce the muscle breakdown that occurs with exercise and supports recovery from that workout better than nothing before a workout. So, even if your goal is fat loss*, consumption of protein prior to your workouts is going to power your workout up. (*actually, especially if your goal is weight loss, increasing protein will prevent muscle loss so you avoid that weight regain that occurs from a slowed metabolism)
Fuel those muscles. Muscle protein synthesis is reduced in older adults. Two thing that boost it are high dose of high-quality protein (high quality protein = adequate essential amino acids), and a strength training workout that takes you to complete muscle fatigue several times for the same muscle group. Combining those two boosts frequently is the best way to enjoy higher muscle protein synthesis in your second half.
If you’re training for endurance events you’re going to need to eat sooner after your workouts because they are tougher, longer, and come more frequently. Your body is in a constant state of breakdown if you’re not careful. But otherwise, you’ll want to wait about 60-90 minutes after a strength training workout. That’s when muscles have the greatest muscle protein synthesis boost from the workout that you’ll then increase further with a high protein shake.
5. Boost Protein Content of Other Breakfast Foods
I’ve long forgotten cereal but if I was going to have it, the milk I’d pour over it would be blended first with protein powder. I do occasionally stir protein into oatmeal (or overnight oats) or make sure I’ve got a protein drink to add to that 2-3 egg scramble so I reach my breakfast goal of 30-40 grams of protein.
6. As A Light Meal Anytime
A smoothie bowl or smoothie in a glass is a good option if your appetite isn’t ripe for something bigger, or it’s getting late and you don’t want a heavy meal before sleep. I will sometimes suggest clients sometimes do two smoothies in a row to give their digestive system a break.
7. Mid-Day, Guiltless Snack
If you’ve got blood-sugar issues or high energy needs and need to snack, you’ll be served best by having protein with whatever else you choose. Got a chocolate craving? Add raw cacao, a little mint extract, and some cacao nibs. Close your eyes and imagine Girl Scout Thin Mints.
8. Boost Muscle benefits of an otherwise low protein meal
Drink a “simple shake” (unsweetened almond milk or water + protein powder) along with your dinner if you’re having something low protein. This is super helpful for vegans or anyone choosing a meatless meal.
9. Make Desserts More nutritious and less
How to Be Confident Now with Betty Rocker | #508
Wondering how to be confident now in the middle of life, middle of menopause? My guest is the exact woman to share it.
Bree Argetsinger, aka The Betty Rocker is an internationally known health and fitness coach, innovative entrepreneur and motivator of self growth. Over 3 million people have taken her free 30-day #makefatcry home workout challenge, and hundreds of thousands more enjoy success in her online home workout studio Rock Your Life, and with her nutrition and fitness programs and challenges.
Hailed as a “gateway to personal growth through food and fitness” she takes an accessible “all or something” approach to living a healthy lifestyle of balance and encourages women to listen to their bodies, trust themselves, and remember that flaws plus awesome equal flawsome!
Questions & Topics we discuss on this episode:
Why it's all or something, not all or nothing You, I believe were way ahead of the curve when it comes to self-esteem, self-talk, self-confidence above and before body confidence. Where did “flawsome” come from and how does it apply to our mentality towards ourselves and how we talk to ourselves? Why we want to focus more on muscle and less on fat loss How have your strategies evolved or changed to support the menstrual cycle and into peri and post menopause? You talk about Rock Your Life, not Rock Your Body, say more about that? We share something in common that neither one of us signed up for – and that was mold exposure. The timing for both of us may also play a role in changes that have occurred for us. And for me it was a weight gain of about 12 -14 pounds… what kind of effect did that have on you and the opportunity to focus on life and not your body… any struggle with imposter syndrome? When you look to your future what is successful aging look like for you? Connect with theBettyrocker:
@thebettyrocker on IG
Or free Foundations of Fitness Workshop at:
Ditch Midlife Woes for Red, Hot, Sexy Menopause
If midlife has accelerated aging and you're feeling anything but red, hot, sexy and sailing through menopause, this is your episode. My guest has made it her mission to support women on their mission of a stronger, healthier second act.
Dr. Sharon Stills is a Naturopathic Medical Doctor who helps perimenopausal and menopausal women to pause and evaluate life so they can live the second act of their story stronger, healthier, and sexier while aging backwards...[listen for full bio].
Dr. Stills is passionate about spreading the word about her signature RED Hot Sexy Meno(pause) Program – the philosophy she developed for you to Reinvent your Health, Explore your Spirit, and Discover YOUR Sexy so that you, too, can create and live the life you desire and deserve! She founded and ran one of the largest and most successful naturopathic clinics in the country for a decade and is the host of The Science of Self-Healing podcast.
Questions we answer in this episode:
Why do you spell Meno(pause) with a parentheses around the word pause? What is European Bio-Regulatory Medicine? What is so special about your thermography machine? Why is the Lymph and Liver so important for hormonal health? Is Estrogen safe even with cancer patients? Learn more about the Red Hot Sexy Meno(pause) Program
Social media links:
Debra’s podcast has a ton of information for women. Especially if you are perimenopausal or postmenopausal. I have listened to many of them and they have improved my life.
I read Gin Stephens book Fast, Feast, Repeat this past summer and after 6 months, I have lost the 10 lbs that I put on in 2020. My hot flashes have improved and I hear Debra’s voice reminding me that of the importance of putting on muscle as I get rid of the fat. I really enjoyed this episode and I look forward to reading Gin’s new book. Keep up the great work of educating and motivating women, Debra. Thank you so much. -Rita
Great for us 50+ Gals
I’m a huge podcast fan and enjoy this one for its engaging information and guests.
Not for me
Interesting podcast. I just can't get past her vocal fry.