Avsnitt
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If this is you overdoing exercise in menopause, it’s very possible you might be saying that you love exercise so it’s not you. In this episode I’m going to talk about:
Low dopamine receptors AddictionYou see it in those recovered from drugs or taking a break from drugs only to become obsessed with exercise. It’s the similar phenomena. They want to feel good. The only time they do feel good might be when they’re at the gym or running depending on the activity of choice.
For midlife women, exercise sometimes goes flat. The same exercise they use to do no longer gives that sense of high. The feel-good hormones aren’t released at the same level. It’s because there are fewer dopamine receptors.
The very thing you’re doing, the discipline, the regular schedule that once was admired and possibly a source of pride and reason you were fit and envied, now can actually be causing exhaustion, loss of muscle and not just not working. It’s likely getting the opposite desired effect.
You might just watch a friend, an inactive counterpart until now, start exercise and make beginner progress that leaves you envious.
You wonder, why is this happening to me?
And it’s almost like an addiction. You want to feel good, Overdoing exercise in menopause is about wanting to feel like your old self again, so in effort to “get back to how you used to feel” you try the exercise you used to do.
That, friend, is going to backfire big time.
The hardest thing for you to do, is the thing you must, and that’s stop working out so much.
How to Stop Overdoing Exercise in MenopauseThat’s hard so here are a few suggestions.
Kelly was a client back in the 90s. She worked full time and got up daily to work out beforehand. You might know her. Every gym has a Kelly. She was at the gym before it opened, waiting for the employee to arrive unlock the doors and turn on the lights.
But Kelly’s over-exercise in midlife (combined with undereating, too little recovery time) got her injured and unable to do anything but swim. In a University town with no less than 3 pools, Kelly couldn’t find one with hours to help her get her exercise “fix” in before work. So she got up at 4 to drive 30 minutes to a neighboring town, swim her lengthy workout at the Y there, and return in time to be at work at 8am.
Janet, worked a shift at a hospital and still belonged to a gym in a neighboring town she used to live in. She would get up at 3am to drive 45 minutes (one way) to work out at the gym and still make it back in time for her early starting shift. She’d put in a full day and if it was light outside after work she would often walk 1-2 hours more even though she was on her feet all day.
Erin was a pre-physical therapy student. She was as driven by her workouts as she was to succeed in school. She would workout for 1-2 hours every morning and again at the end of her school day, having a bagel and some tuna for lunch, but eating little else and rarely if ever taking a day off. She would get ready for school in the locker room, drying her hair in her underwear, little by little becoming so emaciated her ribs protruded from her chest and her pelvic bones from her hips. She still felt fat.
While some of these situations might overlap eating disorders, they are also of an addictive nature. The drug of choice is exercise. The amount of exercise it takes has escalated to a point it is doing damage to the body but the brain no longer sees it or care.
That’s not necessarily you, but we often get so lost in our own thoughts and believe whatever it is we’re thinking is true. While all that’s true is our belief of it.
You don’t have to be at such an extreme to experience accelerated aging and negative effects on muscle mass.
How to Give Up Overexercising in Menopause for the Results You Really WantThe solution has got to be something to support the balancing of your hormones. Muscle is an endocrine organ. It can influence insulin, cortisol, growth hormone and testosterone. Of those, do you know which is the most important?
Pregnant pause here while I wait for you to answer. Here they are again: insulin, cortisol, growth hormone and testosterone. Which is most important?
The most important hormone to control is cortisol. If you don’t, the negative spiral looks something like this:
Cortisol rises (or tanks) Blood sugar rises (even if you ate nothing) – inflammatory response Insulin rises (you’re in fat storage) Cortisol blocks production of progesterone so that alone can put you in estrogen dominance (fat storage) Cortisol wonky usually negatively impacts quality of sleep Ghrelin and Leptin are off the next dayWe can’t shoot all our stressors. But we can find joy. Positive hormones dopamine, serotonin, oxytocin and endorphins from exercise all help to offset this.
If you would and could do ONE thing today, this week or this month that would help you improve ability to burn fat, gain muscle, sleep better, decrease cravings… it would be optimize cortisol levels.
Here are some suggestions: Go for frequent walks Get outdoors Spend time with a pet Call a friend Enjoy a belly laugh (movies, jokes, friends) Try yoga instead of HIIT Try Pilates for a week instead of tough strength training workoutsDo you want to lift (and lift heavy) and does HIIT have a place? Absolutely, but not if it’s backfiring. Then we take those out, build the movement foundation again once we regain the energy. We call it here, Restore Before More™.
In a state of cortisol imbalance we don’t have the building blocks for lean muscle. Once you essentially plug the holes on a sinking ship, it stops sinking and we can focus on moving forward again.
Can you relate? I’d love to hear from you if you want to share even anonymously.
Resources:What, When & Why to Exercise for Women 40+ summit: https://www.flippingfifty.com/wwwexercise
5 Day Flip: https://www.flippingfifty.com/5dayflip
Other Episodes You Might Like:Understanding the Role of Cortisol and Exercise in Menopause: https://www.flippingfifty.com/cortisol-and-exercise/
Cortisol: Don’t Let It Derail Your Fitness: https://www.flippingfifty.com/cortisol-hormone/
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Reverse biological age with the concept of a secret clock within your body. Imagine it can make you look and feel older or younger than you are. It's like having a magical switch that can change how old your body seems.
Believe it or not, our unconscious mind holds a lot of sway over our health and aging process. Hidden emotional traumas play a big role. But here's the exciting part: we have the ability to change how we respond to stress and emotional challenges, effectively hitting the rewind button on aging. It's all about taking control and making small shifts that can lead to big changes in how we look and feel.
My Guest:Neuroscience has shown that 95% of our life experiences are shaped by unconscious programs. Dr. Olga Stevko, MD from Russia has created a unique and powerful methodology that allows her to identify and transform unconscious programs which are caused by stressful life events and trauma, including trauma passed down genetically as transgenerational epigenetic inheritance. These programs influence how people perceive themselves, others and the world around them and also affect nervous system responses that impact both body and mind. This phenomenon creates a wide variety of physiological, physical, mental, and emotional conditions —from insomnia and anxiety to health issues, premature aging and struggles with communication. Transforming unconscious programs will change how the nervous system reacts to everything that triggers flight, fight and freeze responses, and how people look, think, feel, react, and behave. This methodology is extraordinarily effective to reverse biological age and produces fast, permanent, and life changing results.
Questions We Answer in This Episode:●How unconscious programs are forming, and how they affect the nervous system?[00:011:20]
●How unconscious programs can accelerate aging? [00:16:30] ●How fast can people experience reversing their biological age after transforming some unconscious programs? [00:23:40] ●What modalities/techniques/tactics can we use in order to slow our aging? [00:28:20]
Connect with Dr. Olga:Website: https://www.drolga.com/
On Social:YouTube: https://www.youtube.com/@dr.olgastevko6537/videosL
LinkedIn: https://www.linkedin.com/in/dr-olga-stevko-9a2a169/
Resources:What, What & Why to Exercise for Women 40+ event: https://www.flippingfifty.com/wwwexercise
Other Episodes You Might Like:
Healing Trauma to Lose Weight: What if it’s Not Stress?: https://www.flippingfifty.com/healing/
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Saknas det avsnitt?
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Here are the supplements I use daily for lean muscle in menopause. And it’s made a difference. A big difference.
In the recent previous solo episodes on less belly fat, I pointed out that muscle loss is essentially fat gain. My 60th birthday also prompted a mental inventory of well, everything from the major changes in my life and business, and I also looked at my most important moments and happiest memories… and my physical health.
So if you didn’t listen to the solo last week about how since 50 I gained 4lbs lean muscle and lost 4% body fat… plus a whole swing to bad and back to good again in the middle, listen to that one. How thrilled would I be to do the same from 60 to 70? But I promised in response to questions to answer not just the carefully designed strength programs I use (and share with you) but how I support that with supplements and eating.
The Benefits That You Could Get From These Supplements For Lean Muscle in Menopause: The Benefits That You Could Get From These Supplements for Lean Muscle in Menopause:Protein Powder: Protein powder supports muscle repair and recovery, aids in maintaining lean muscle mass, and can contribute to healthy bone density. It is particularly effective in stimulating muscle protein synthesis, crucial for combating age-related muscle loss. [00:07:13]
Need a quick list of High Protein Meals I like? Here are 8: https://www.flippingfifty.com/high-protein-recipes
Essential Amino Acids (EAAs): EAAs are crucial for muscle protein synthesis, the process by which the body repairs and rebuilds muscle fibers. These amino acids cannot be produced by the body and must be obtained through diet or supplementation. For women over 40, EAAs can significantly support the maintenance of muscle mass, which naturally begins to decline with age. [00:12:37]
Creatine: Creatine is well known for its benefits in increasing strength, power output, and muscle mass. It helps regenerate ATP (adenosine triphosphate), the primary energy carrier in cells, which is crucial for short bursts of power and strength. For women over 40, creatine can help improve muscle mass, cognitive function, and potentially bone density. [00:13:57]
Vitamin D: Vitamin D plays a crucial role in bone health by facilitating calcium absorption, which is vital for maintaining strong bones. It also supports muscle function and has been linked to improved immune system health. [00:15:42]
Omega-3 Fatty Acids: Omega-3 fatty acids are known for their anti-inflammatory properties, which can benefit muscle recovery and joint health. They also play a critical role in cardiovascular health and cognitive function. For women over 40, incorporating Omega-3s can help mitigate the risks of chronic diseases and support overall well-being. [00:16:15]
Magnesium: Magnesium is vital for muscle function, supporting relaxation and reducing cramps. It also plays a key role in energy production, bone health, and maintaining a healthy nervous system. For women over 40, magnesium can help improve sleep quality, a common challenge during menopause. [00:18:18]
Collagen: Collagen is crucial for skin elasticity, joint health, and the integrity of connective tissues. Supplementing with collagen can support skin hydration and reduce the appearance of wrinkles, which may be more pronounced post-menopause. It also plays a role in bone and muscle health, potentially aiding in the prevention of age-related muscle loss and bone density reduction. Many women supplementing with collagen report reduced joint stiffness and increased healing time in the event of injury. [00:20:37]
Calcium: Essential for bone health, calcium supports the development and maintenance of strong bones, reducing the risk of osteoporosis. It's also vital for muscle function, nerve signaling, and heart health. [00:23:22]
There you have it, supplements for lean muscle in menopause (and beyond). Indirectly, there may be more but these are keys. You’ve heard me speak about the “extras” I use like c60, Mitopure and these too are indirectly related to recovery, mitochondrial function which boosts capacity for exercise allowing the right exercise to boost the mitochondria more. Other things like matcha and or clean coffee are in my arsenal too. They’re daily habits but they contribute to accelerated fat burning, elevated performance during workouts. As you weave through your habits, knowing sleep and gut health are crucial to lean muscle and body composition, you might find betaine HCL, melatonin, or 5 htp is also a key for you.
Coming up later this month we’re talking about Pelvic Health.
Resources:Flipping 50 Paleo Protein: https://www.flippingfifty.com/protein
Flipping 50 Plant Protein: https://www.flippingfifty.com/protein
Flipping 50 Burn Boost (with Leucine): https://www.flippingfifty.com/protein
Flipping 50 Collagen Boost: https://www.flippingfifty.com/protein
Essential Amino Acids: https://www.flippingfifty.com/staylean
Creatine: https://amzn.to/3PxXK2x
Magnesium: https://amzn.to/3PxXK2x
Micronutrient Testing: https://www.yourlabwork.com/flipping-50 code: Flipping50
What, When & Why to Exercise summit 2024: https://www.flippingfifty.com/wwwexercise
References:Over 18 references were used for this episode. The full list will be released later this month and we’ll be sharing it with our subscribers. If you’re registering for the What, When & Why to Exercise for Women 40+ summit you’ll get it with your registration too!
Previous Episodes You Might Like:I Gained Muscle After 50: How I Lost Fat
https://www.flippingfifty.com/Gained-muscle-after-50
Less Belly Fat: Muscle Loss is Fat Gain in Menopause:
https://www.flippingfifty.com/less-belly-fat-muscle-loss-is-fat-gain-in-menopause-2/
Live Longer Regardless of Your Biological Age:
https://www.flippingfifty.com/live-longer-regardless-of-your-biological-age/
Follow me on:
YouTube: https://www.youtube.com/flipping50tv
Instagram: https://www.instagram.com/flipping50tv
Facebook: https://www.facebook.com/flipping50tv
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A new weight loss mindset is critical to navigating the shifting sands of midlife. Just eating less or in moderation might not work for us like it used to, and it's important to understand why.
Instead of sticking to old ideas, we need to rethink how we approach food and weight loss. Let's talk about the myths that hold us back and discover the truths that can help us move forward.
Starting with a new weight loss mindset is key. We can find better ways to take care of our bodies and manage weight.
So when the doctor says, "Start with the mindset," believe it. It's true.
My Guest:Dr. Ashley Lucas is the owner, founder and advisory consultant for PHD Weight Loss and Nutrition. She has over 15 years of education in the field of nutrition and metabolism. In her mid-20s, she retired from her professional ballet career. While understanding the importance nutrition played in her sports performance, she earned her Ph.D. in Sports Nutrition and Chronic Disease from Virginia Tech. Her research throughout her six-year post-graduate doctoral training focused on energy metabolism and the Female Athlete Triad. She was awarded the Academy of Nutrition and Dietetics Scholarship and completed her dietetic internship at The Ohio State University. She passed the national examination, which registered her as a dietitian offering expert food, wellness, and nutrition services. Dr. Lucas is a nationally renowned speaker, columnist, and leading expert in weight management and behavior change.
Through a scientific method that focuses not only on the metabolic consequences of fat gain but also on the behavioral and psychological aspects, she created and continues to innovate the PHD Approach, which has helped thousands of people nationwide achieve their peak wellness once and for all.
Questions We Answer in This Episode: What do we do at PHD? [00:04:29] Most common myths re: weight loss [00:19:11] 5 steps to reset the scale [00:23:02] Thoughts on Ozempic? [00:29:19] Connect with Dr. Ashley Lucas:Website: https://myphdweightloss.com/
On Social
Instagram: https://www.instagram.com/dr_ashleylucas/
YouTube: https://www.youtube.com/@drashleylucas
Resources:PHD Weight Loss Program: https://myphdweightloss.com/our-approach/
Academy of Nutrition and Dietetics Scholarship: https://www.eatrightfoundation.org/foundation/apply-for-funding/scholarships
Other Episodes You Might Like:Midlife Weight Loss: Burn Body Fat, Balance Your Hormones
https://www.flippingfifty.com/midlife-weight-loss/
The Genetics of Metabolism and Weight Loss for Women Over 40
https://www.flippingfifty.com/genetics-of-metabolism/
Why Menopause Weight loss is So Hard and How Your Brain is Taking Over
https://www.flippingfifty.com/weight-loss-is-so-hard/
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Time Flies: How I Lost Fat and Gained Muscle After 50
In this episode, I'll share how I lost fat and gained muscle after 50 and discuss how I improved my body composition. There's a winning score at the end of this decade, but I was down by some significant points halfway through. Here's how I Caitlin-Clarked the strategy and came out ahead.
How I’ve added 4 lbs of lean muscle, lost 4% body fat from 50 to 60
I’ve added 4 lbs of lean muscle and lost 4% body fat this last decade. In between, I gained 12-14, or 13 lbs, of inflammation and also lost that!
Before I start, you need to know that I’ve been thinner. It’s no longer the goal. I’m kind of sick of it. For 40 years, I’ve watched the #1 motivator for women to exercise is weight loss. I’ve watched fitness professionals cover each other’s bodies, knowing the science and intelligence of what is genuinely fitness. However, they still wish they had someone’s body they perceived as better than their own. I’m really over it. If that is your number one goal, it may happen while you focus on something else, but it probably will NOT happen if you’re chasing the weight.
We still haven’t gotten the fact… fact… that you will attract and get to keep what you focus on. This is no longer woo-woo, pseudoscience. It is simply a fact. I WANT energy, strength, and the ability to hike the Grand Canyon well into my next 40 years. In the process, I will probably optimize my body composition, not because I’m chasing weight loss but because I want to do everything I should have been doing all along.
Serotonin, dopamine, and oxytocin play a big part in how I gained muscle after 50, and we often forget about this. We get fleeting hits from exercise itself and long-lasting enjoyment from memories of living on the bucket list.
The other thing I realized just this week (approaching my 60th birthday) is that for way too long, I left things I love in my closet, saving them for … I’m not sure what. That ends. I wear fancy pants for dinner today and whenever I want to.
Apparently, I had to be 60 to give myself permission.
Here’s How I Gained Muscle After 50The exercise & lifestyle changes that happened in this last decade:
I prioritize protein and non-starchy veggies [over something low fat] I will eat dessert if I want it, but just last, and if it’s not that good, I can skip it. I focus on eating enough rather than eating less. I prioritize walking and weight training (even over HIIT) I implement recovery strategies daily, only now waiting until I need them. I lift heavy at a minimum once weekly but usually twice. I cycle training very consciously. I use explosive power and fast twitch agility 2-3 times weekly. I rest consciously between sets of exercises for the same muscle group. I recover like it’s my job after challenging workouts. I have food at the right time, rest and sleep, hydrate, and add 4 tools that help too. My gut health is a TOP priority. ANY sign is not optimal, and I fix it NOW.Tools I Use to Enhance Recovery or Boost Performance RELIGIOUSLY:
Epsom salt baths (be sure there is NOTHING added)
Sunlighten Sauna: https://www.flippingfifty.com/sauna
Power Plate: https://www.flippingfifty.com/PowerPlate Code: Flipping50
Weighted Vest see my pics in Amazon store from https://www.flippingfifty.com/resources
One More Thing About Gaining Muscle After 50Someone watched a video of Moses this week and commented, I wish I could get excited about nothing.
"A dog's life" is no joke. I leave him to go to the grocery store, and he has to hug me for a few minutes before letting me put groceries away. He's so excited I came back.
If you can get excited not just about the big things - the Grand Canyon in September – or a wedding in October – but about the things that happen EVERY DAY, then you're living well.
Take charge of your quality of life. By consistently tending to the little things, you'll find that the big things will fall into place.
I have no intention of letting my goals get smaller as I get older.
They're getting more significant. I hope yours are too. And I hope you're not putting them off. It won't get convenient… until we can't choose it anymore. Don't wish for that.
Curious about the supplements I use to support muscle? Stay tuned for the next solo episode, where I'll share all the details.
Resources:Stronger: https://www.flippingfifty.com/getstronger
Power Plate: (Save with code: Flipping50) https://www.flippingfifty.com/powerplate
Blood Glucose Monitor: https://www.flippingfifty.com/myglucose
What When Why to Exercise summit 2024:
https://www.flippingfifty.com/wwwexercise
Other Episodes You Might Like:Less Belly Fat: https://www.flippingfifty.com/less-belly-fat
How Much Protein Do You Need After 50:
https://www.flippingfifty.com/how-much-protein-do-you-really-need-after-50-research-update-on-more/
Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout
https://www.flippingfifty.com/muscle-protein-synthesis-in-menopause/
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Toxins, like unwelcome party guests, invade our systems, disrupting crucial sex, stress, and thyroid hormones.
This reminds us of the damaging effects of toxins and the preventive steps we may utilize to lessen the impact of toxins that could disrupt the hormones in our bodies.
It all boils down to equipping ourselves with facts and simple solutions to support our body's natural detoxification processes and improve our sex, stress, thyroid hormones, and overall well-being.
My Guest:Dr. Wendy Myers is a Naturopathic doctor and founder of Myersdetox.com. She is an anti-aging, heavy metal detox, and bioenergetics expert and the #1 bestselling author of Limitless Energy: How to Detox Toxic Metals to End Exhaustion and Chronic Fatigue. Wendy is also the host of a top-rated podcast, the Myers Detox Podcast, about protecting your health with detoxification. She will provide insights on how toxins affect your sex, stress, and thyroid hormones.
Questions We Answer in This Episode: What’s your background? Why did you get into the health field? [00:03:50] Why do you think so many people have low hormone production today? [00:13:47] What metals reduce adrenal sex hormones like estrogen and testosterone? [00:15:33] What metals interfere with and reduce thyroid hormones? [00:17:18] How can you best assess your toxicity levels? [00:19:04] Can you give us some simple detox tips for the listeners to begin increasing their energy today? [00:20:32] Where can listeners download your free Detox Checklist with your favorite detox tips? [00:27:38] What is your favorite and most effective detox protocol? [00:28:47] Where can the listeners find you and learn more about your work? [00:31:00] Connect with Wendy Myers:Website: https://myersdetox.com/
Watch the docuseries: http://www.theheavymovie.com
On Social:
Facebook: https://www.facebook.com/MyersDetox/
YouTube: https://www.youtube.com/@WendyMyers
Instagram: https://www.instagram.com/MyersDetox/
TikTok: https://www.tiktok.com/@myersdetox
LinkedIn: https://www.linkedin.com/in/wendymyersdetox
Twitter: https://twitter.com/MyersDetox
Pinterest: https://www.pinterest.com/MyersDetox/
Resources:Stronger: https://www.flippingfifty.com/getstronger
Energy Bits (Chlorophyll): https://www.flippingfifty.com/energybits
Detox Carbon 60: https://www.flippingfifty.com/c60
My Infrared Sauna: https://www.flippingfifty.com/sauna
HTMA: https://remede.com.au/comprehensive-testing/functional-pathology/hair-tissue-mineral-analysis-htma/
Other Episodes You Might Like:Restore Hormones to Factory Settings? More Science for bHRT
https://www.flippingfifty.com/restore-hormones/
Sexual Wellness AMA with Women’s Sexual Health Expert Lyndsey Harper
https://www.flippingfifty.com/sexual-health-expert/
Mothers and Daughters Hormones and Health Literacy
https://www.flippingfifty.com/hormones-and-health-literacy/
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For Less Belly Fat, Lift Weights: Muscle Loss is Fat Gain in Menopause
For less belly fat, the deep visceral type that isn’t just vanity, it’s deadly, lift weights. While yes, High Intensity Interval Training (or HIIT) is notably recognized by science as a means for removing fat, it may have more positive impact on the over-the-top, er muffin top fat.
Weight training improves total body fat, abdominal belly fat and improves lean muscle resulting in “re-composition.” The influence of weight training decreases the risk of heart disease associated with waist girth. For women 35 or more inches at the waist is a heart health risk factor. However, if you’re a smaller woman, I think it’s important to note that less than 35 may still be a risk factor. Look in the mirror, and what do you see? If you carry your weight in your belly - an apple shape, more than a pear - you’re still at higher risk.
Let’s do something about that.
A few facts I know by heart and wish I didn’t: 3-8% of muscle mass every decade beginning at age 30 15% loss of muscle strength each decade starting at 50 1-2% loss of muscle mass every year starting at 60 How that matters: 50% of women over 50 have insulin resistance Muscle mass loss can be prevented and or muscle mass can be gained by weight training plus nutritional and lifestyle habit strategies. Yet fewer than 20% of women are lifting weights at least twice weekly. If we could dig into that deeper we would likely find a much smaller percentage of women over 50 are strength training.Is a diagnosis all we're waiting for? Are we holding off till it's more convenient?
Nothing good ever is.
Throughout time, there’s been about 2 studies showing that there may be spot-reducing with core work. But that’s over 4 decades. When research produces strong evidence, minds have to be changed, but in my point of view, if you spend more than five minutes a day working out your core and hope to lose visceral belly fat, you will see improvements in your body.
What else matters when you’re lifting weights and potentially don’t see the changes occur:
Aim for 1 gram of protein per pound of body weight Take 5gm creatine daily Aim for at least 2.5 -3.0 g leucine per 25-30 gram protein at multiple meals for elderly and more for young adults (where does that leave you midlifer?) Lift weights at least twice weekly for all major muscle groups Perform multiple sets Meet daily sleep needs Avoid under eating (a situation of low energy availability) Walk daily Avoid excessive cardio(Keep cortisol and blood sugar levels in control)
Connect with Debra Atkinson:Website: https://www.flippingfifty.com/
On Social:
Facebook: https://www.facebook.com/Flipping50TV
Instagram: https://www.instagram.com/flipping50tv or https://www.instagram.com/flipping50
LinkedIn: https://www.linkedin.com/in/debraatkinson or https://www.linkedin.com/company/flipping50
Resources:Stronger: https://www.flippingfifty.com/getstronger
Power Plate: (Save with code: Flipping50) https://www.flippingfifty.com/powerplate
Blood Glucose Monitor: https://www.flippingfifty.com/myglucose
HIIT: https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training/
Other Episodes You Might Like:Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well
https://www.flippingfifty.com/low-energy-availability-in-menopause/
How Much Protein Do You Need After 50:
https://www.flippingfifty.com/how-much-protein-do-you-really-need-after-50-research-update-on-more/
Weight Gain in Perimenopause and Menopause
https://www.flippingfifty.com/weight-gain-in-perimenopause-and-menopause/
10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health
https://www.flippingfifty.com/resistance-training-revolutionizes-menopause-health/
Exercise Physiology Plus Menopause Physiology for the Midlife Exercise Rx
https://www.flippingfifty.com/midlife-exercise-rx/
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Older-shmolder! How taking control of your biological age can help you live longer, better. This episode is going to have something for everyone in your life. From the food you eat and daily habits you have, you will findout how to reverse your old age before it even happens.
My Guest
Dr. Kara Fitzgerald is an award-winning clinical researcher of biological age reversal using a diet and lifestyle intervention developed in her virtual and in-person Functional Medicine clinic. She is the author of the book, Younger You and Program based on her ground-breaking 8-week clinical study and follow up case series that resulted in a 3-year and 4.6-year average reversalof biological aging, respectively. She also has a Younger You companion cookbook, Better Broths and Healing Tonics. Dr. Fitzgerald is an educator at the Institute for Functional Medicine(IFM), and is an IFM Certified Practitioner. She regularly lectures internationally and hosts the podcast New Frontiers in Functional Medicine.
Questions We Answer in This Episode:
What prompted you to write this book (Younger You: Reduce Your Bio Age and Live Longer, Better? [00:03:36] What is DNA Methylation? [00:09:19] Why should you include mushrooms in your diet? [00:14:15] Which is more advantageous when it comes to biological age? Plant-based or animal-based products? [00:16:44] Talk to me a little bit about exercise. So what did you find was key? [00:23:38] How important is joy? [00:26:59] That period of time you were going through a really hard time. Is there any equivalent to that with resilience in life? [00:31:29]Connect with Dr. Kara
Website: You can keep up-to-date with Dr. Fitzgerald’s work and programs by joining her e-newsletter list here https://www.drkarafitzgerald.com
On Social:
On Social:
Facebook: https://www.facebook.com/DrKaraFitzgerald/
Instagram: https://www.instagram.com/drkarafitzgerald/?hl=en
LinkedIn: https://www.linkedin.com/in/dr-kara-fitzgerald-b77265b
Twitter: https://twitter.com/kfitzgeraldnd?ref_src=twsrc^google|twcamp^serp|twgr^author
Other Episodes You Might Like:
The ABCs of Metabolic Mastery for Midlife Women
https://www.flippingfifty.com/metabolic-mastery/
What Are the Real Secrets to Longevity?
https://www.flippingfifty.com/real-secrets-to-longevity/
Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well
https://www.flippingfifty.com/low-energy-availability-in-menopause/
Resources
Resources:
YOUNGER YOU: https://youngeryouprogram.com/book/
https://drive.google.com/file/d/1sH9mkOeXhBDRryJwsQjOKIV34QOMg2rT/view?usp=drive_linkhttps:///www.flippingfifty.com/getstronger -
If you’re losing tone, can’t seem to get the results you deserve for the time and energy you spend, you can blame it on part on muscle protein synthesis in menopause. What you did that worked isn’t going to.
In the dance between muscle protein synthesis and muscle protein breakdown, you’re MPS is stepping out on you.
It’s going to take more effort to win this tango.
During menopause transition muscle protein breakdown occurs at a faster rate due to lower levels of Estrogen, not to mention testosterone.
Estrogen is a natural stimulus for muscle. The problem is multifaceted. Reduced testosterone (which can start declines much earlier than that in some women). If you’re not sleeping well at night or staying in deep sleep, the times when you do produce testosterone and growth hormone, another important factor in gaining lean muscle, you won’t have those important factors.
Also when you don’t sleep at night, too little/poorly, your cortisol and insulin levels are such that you’re in muscle breakdown and fat storage.
This is when a woman is in the gym, actually doing the things, and feeling as if she’s not getting rewards, or seeing results.
There are two things that stimulate muscle protein synthesis in menopause:-Adequate protein intake on a per meal basis
-Adequate mechanical stress to the muscles (resistance training)
That decreased muscle protein synthesis results in an increased need for protein (quality protein)
Sources that are best are high in leucine. Especially if you’re not consuming much protein or find it hard, you want to lean into leucine. Plant proteins unfortunately don’t have much leucine to help this process. Best sources are animal proteins like beef, bison or wild meats.
Here’s where I find some blogs, podcasts, even research findings let us down. Suggestions to supplement with leucine would be well-intended potentially for a frail, older adult unable to consume enough dietary protein, unwilling to or and at later stages of life.
But for a midlife woman with the potential for decades ahead of her, the full range of amino acids in the body will be important in her ability to thrive and maintain all areas of health. It’s the difference between hanging on, and better than nothing, and wanting energy and vitality.
In consideration of questions like, should I supplement with leucine? My thoughts are, not in isolation if you’re not getting adequate dietary protein. You may want ALSO to supplement specifically with it post workout, or at meals when you aren’t getting adequate protein but I like to see complete essential amino acids first before isolating with greater amounts of individual.
Even though, it is and has always been leucine that is associated with lean muscle gains. I began publishing The Protein Report for women in menopause in 2013. It stemmed from a Protein Symposium I had the honor of co-hosting at Iowa State University in honor of Steve Nissen, who had discovered HMB years earlier. If you’re familiar with products Boost and Ensure, you have some awareness of HMB. The ingredient is used more widely now, not only for the drinks intended to help bedridden frail consume high protein drinks to reduce muscle and strength losses.
HMB is another supplement question that more frequently comes up today. Should you supplement with HMB. Potentially if you’re struggling with the ability to consume high quality protein sources and you’re at high risk (low body weight, frail, fine boned, weak), it may be something to consider.
I also hesitate to suggest it to anyone without first looking at food logs and having you assess what you’re consuming from whole foods.
Good News About MPS in MenopauseA study in the International Journal of Obstetrics and Gynecology (2022) shows that when women in menopause increase dietary protein, good things happen that can offset potential muscle breakdown AND fat gain. There is a “protein hypothesis” (first published in 2005 in Obesity journal) that goes like this: when you’re not getting adequate protein, the body will signal hunger. Unfortunately, if protein isn’t the choice, often excess calories are consumed (with less satiety AND less micronutrient density) and still the protein need is incomplete. Muscle preservation doesn’t occur, while excess food is stored as fat.
You’re not as likely to overeat protein. In fact, these studies showed that when the percent of protein intake was increased, the total calories or energy consumed was either the same or reduced, but in most cases high protein was inversely related to total caloric intake. That is, you eat more protein, you consume less energy. If you’re seeking a caloric deficit, without feeling deprived, and you want to spare muscle loss and even gain lean muscle while losing fat, protein is the way to go. Again, satiety is your best friend.
And if you overeat a little more protein than you need, a recent study in Cell Reports Medicine showed that a big bolus of protein can result in a greater and more prolonged anabolic response. It was previously thought that there may be an upper limit of 40 grams by some.
The question still lingers though, what about women? Women in midlife and later, particularly with greater anabolic resistance than men and less muscle mass relative to their own body weight than men.
Post workout protein intake of 20-30 grams was previously sufficient in young adults (and mainly males, note this). For older adults to have the equal muscle protein synthesis, protein requirement post workout was double. That is 40 grams compared to 20 grams.
While it’s still a good idea to consume meals across the day if you’re going to take in fiber, vegetables that are micronutrient dense, if you are occasionally stuck and find yourself faced with not having gotten enough protein, having a bigger amount at a single meal (OMAD) or two larger meals may still support muscle protein synthesis. For most, long term ingestion of one meal a day is not sustainable if you value a social life and quote unquote breaking bread or pairing protein with loved-ones. But if you’re fasting, you may need to worry less about
If you’re seeking a caloric deficit, without feeling deprived, and you want to spare muscle loss and even gain lean muscle while losing fat, protein is the way to go.
Gain Muscle in Spite of Anabolic Resistance
According to the new recommendations by the International Society of Sports Nutrition, position stand for female athletes to counter Anabolic resistance – they should have at least 10 grams of protein before or immediately after exercise. In spite of the recently mentioned ability to potentially absorb a large bolus of protein, women in later stages of life with greater anabolic resistance may still find spreading doses of at least 30-40 grams or more over multiple meals 3-4 hours apart more beneficial.
Summary of Muscle Protein Synthesis in Menopause:At the very least, for high intensity intentional exercise beyond going for a walk, break the fast. Consume calories. Ideally higher in protein for resistance training exercise, and including protein for high intensity interval training.
Resources:
Power Plate with the Flipping 50 community code: Flipping50 https://www.flippnigfifty.com/PowerPlate
STRONGER Tone & Define: https://www.flippingfifty.com/getstronger
Other Episodes You Might Like:
3 Steps to Gain Lean Muscle in Menopause
https://www.flippingfifty.com/gain-lean-muscle/
It’s Not Just About How Much Protein | Menopause Fitness
https://www.flippingfifty.com/how-much-protein/
References:
https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290?af=R
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-789X.2005.00178.x?_gl=1*1ijremv*_gcl_au*OTUxOTIyNjcyLjE3MDgwODkzNDM.
https://onlinelibrary.wiley.com/doi/full/10.1111/obr.12131
https://www.sciencedirect.com/science/article/pii/S2666379123005402
https://pubmed.ncbi.nlm.nih.gov/37221858/
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Restore before more is the number one tenant of Flipping 50. In this episode we visit the concept that you restore hormones using bHRT.
Whether you are or you aren’t. I’d say most women I know in 2024, are open to and already having conversations around hormone replacement.
In our 10th year at Flipping 50, we’ve been discussing pros and cons and what happens with body composition, bone density, muscle mass and brain health during menopause. We touch on the anecdotal evidence we have from thousands of participants, and fewer but more intimate, private clients who use or choose not to use bHRT and the results they get.
In this episode we introduce a new guest to the show who’s book “Restore” takes look at the benefits of bHRT. Whether you are, aren’t or your on the fence about ability to restore hormones and the effects on short and long term health, I think you’ll like this episode.
My Guest:Dr. Gregory J Brannon is a surgeon, public figure, and founder of the leading Bioidentical Hormone Replacement Therapy (BHRT) practice Optimal Bio where he oversees seven offices across North Carolina, South Carolina and Virginia. In addition to his current role of Physician and Medical Director at Optimal Bio, Brannon uses over 30 years of medical experience to educate others on taking ownership of their health. Dr. Brannon is the author of the 2020 published book, The Hormone Handbook: Optimizing Your Health Through Bioidentical Hormones, and will publish a second book in Spring 2024 titled “Restore.”
Prior to spending 30 years as a successful private practice OBGYN in Cary, NC, Dr. Brannon completed his medical residency at University of Southern California Women’s Hospital, Los Angeles, and then served as assistant professor of Obstetrics and Gynecology at University of North Carolina School of Medicine, with work at Wake Area Health Education Center.
Brannon’s OB/GYN experience sparked his interest in hormones and how they work within the body. Impressed and inspired by his experience with BHRT, Brannon opened Optimal Bio in Cary, NC in 2012. Optimal Bio is a BHRT practice dedicated to bringing people’s bodies back to the optimal levels they were initially designed to maintain.
Questions We Answer in This Episode: What’s the longest documented use to date of bHRT? What is some of the best research – documentation of the effects of bHRT on women who’ve taken them for decades vs have not on bone, muscle, brain health? Tell us about the research cited in your upcoming book “Restore” as they relate to women a BHRT seeking to restore her hormones. Connect with Greg:Website: https://optimalbio.com/
On Social:
Facebook: https://www.facebook.com/OptimalBioBHRT
Instagram:
https://www.instagram.com/gregbrannonmd/
LinkedIn: https://www.linkedin.com/in/heatherawadmd?trk=public_post_feed-actor-name
https://www.instagram.com/optimalbio/
YouTube:
https://www.youtube.com/channel/UCRWEkzCUh_CHIBGB5dae5rw
Resources:
Upcoming book “Restore” which will be released on March 12, 2024. “Restore” is already available for preorder on Amazon, Target, Walmart and wherever books are sold. “Restore” in ebook form will be available via Kindle as of mid-January 2024.
Additional Books:
Nobody Wants You Healthy – Mark Richards
Estrogen Matters – Avrum Bluming, Carol Tavris
Obesity Code – Dr. Jason Fung
Other Episodes You Might Like:
A Hormone Therapy Roadmap: What, When & Why
https://www.flippingfifty.com/hormone-therapy-roadmap/
What Women Need to Know about Hormone Replacement Therapy
https://www.flippingfifty.com/what-to-know-about-hrt/
Your Hormones and Heart Health
https://www.flippingfifty.com/hormones-and-heart-health/
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Picture the headline: Resistance training revolutionizes menopause health. It’s that simple.
It’s 2024. We still hear both about the use of HRT or reasons (perhaps outdated) not to. We hear about both animal protein and the plant protein advocates.
With this simple method of – humor me – hormone enhancement – there is no argument. We all know we need to be doing it. We all understand the benefits of being strong and vibrant. But lest you confuse a need to lose fat with the need to gain lean muscle, this is for you.
Lifting already? Then you’ll love these reminders. After all, the placebo effect is in full swing at all times. It’s either working for or against us. So those things you’re doing that you know are good for you, amplify them with the scientific evidence and think your way to even better results.
This episode captures the broad spectrum of positive changes resistance training can bring to menopausal women, from physical improvements like visceral fat reduction and bone density increases to more general benefits like enhanced mood and sleep quality improvements. Each of these is directly tied to signs and symptoms of menopause.
Give a Woman a Weight and Change Not Only Menopause, But Her Health the Rest of Her Life
Before we dig in, in the rhythmic play off the children’s story book, “When you Give a Mouse a Cookie”…
When you give a woman a weight… (or when you pick one up yourself)
You:
Enhance her strength
Improve her fat free mass
Reduce her total fat
Reduce that deadly visceral belly fat
Support overall hormone balance
Alleviate symptoms of anxiety and depression
Enhance her sleep
Improve skin health
Increase bone density
Enhance Gait and Stability
Women who lift, lift the world. Theirs and the world at large.
How Resistance Training Revolutionizes Menopause Health1. Enhance muscle strength – directly tied to longevity (link to recent episode on testing your own longevity) supporting daily activities and reducing the risk of falls. Beyond that however, for bone density benefit, heavy lifting will require muscle strength.
2. Improve fat-free mass, aiding in a healthier body composition during menopausal transition. The combination of 1 and 2 together, notably known as “recomposition.” You’re not literally turning fat into muscle. But you are indeed able to lose fat and not just avoid loss of muscle, but add muscle. This does require some careful effort. For those without much consistent strength training, using a caloric deficit with a high protein intake make effective. The longer your consistent resistance training experience however, and the older you are, you may need a surplus of calories high in protein to overcome the anabolic resistance that occurs with aging.
3. Support total fat mass reduction, addressing weight gain concerns during menopause. Over 5600 postmenopausal women in one hundred studies reviewed showed exercise training effectively increased muscle mass and fat-free mass, and decreased fat mass, body fat percentage, waist circumference and visceral fat. (more on visceral fat coming up). Further this study in Frontiers in Endocrinology in 2023, found combining RE and aerobic exercise(not same session) helped increase muscle and decrease fat, while RE plus combined training – which includes doing aerobic activity and strength training in the same session – helped boost muscle mass most. The reason it likely didn’t impact fat as much I suspect is because intensity in the aerobic activity won’t be as high. You either won’t go as fast or against as much resistance even though it may “feel hard.”
4. Reduce Visceral Fat. Resistance training has been shown to effectively promote decreases in visceral fat in the absence of caloric restriction. That is, no change other than adding resistance training. In still another study published 2023, reduction in visceral belly fat was significant compared to non-resistance trained control group whether participants did 2 or 3 times weekly RE. The impact was observed to be significant across both obese and non-obese individuals, as well as across different age groups, indicating its broad applicability for fat reduction during menopause.
5. Support hormone balance.For pre- and post-menopausal women’s unique physiological needs, muscle is essentially an endocrine organ. You will support more optimal insulin levels, decreasing the need for it and therefore decreasing fat storage. You will experience less negative impact of cortisol compared to cardio. You’ll also boost natural testosterone levels, pick up where estrogen levels dropped in menopause, and so much more.
5 More Ways Resistance Training Revolutionizes Menopause Health6. Alleviate symptoms of depression and anxiety by releasing endorphins and improving mood. Similar to the way that there are reduced negative effects of stress with brief periods of rest between sets allow those sensations to normalize a bit before being increased again with the next set, resistance exercise can provide optimal mini exposure to elevated heart rate for anxiety, without negatively tipping the scale, which helps enhance resilience. Enhance Gait Speed and Stability. By improving muscle strength and mass, resistance training can contribute to better balance, gait speed, and overall mobility. Gait speed is directly related to longevity with a minimum speed of 3.0 set for determining a good baseline. Walking speeds of 3.3. Or greater are associated with greater bone density benefit through ground forces than slower speeds. Gait speed typically slows with instability or fear of falling. Stronger muscles support joints and can prevent falls, which is crucial as bone fragility increases with age. This was a repetition range of 8-15 with an average of 60s rest between 2 or 3 sets. Changes were improved with as little as 6 weeks of twice weekly RE.
7. Improve Skin Health by improving circulation and potentially boosting collagen production. Resistance training has a more positive impact on thickening the skin dermis, counteracting the thinning of skin from loss of collagen fibers with age.
8. Increase Bone Density. Both research and anecdotal evidence from our own Flipping 50 community provides evidence that reversal of bone loss is possible through RE. Resistance training places stress on the bones, stimulating bone formation and increasing bone density. This is particularly beneficial during menopause, a period when women are at increased risk for osteoporosis due to declining estrogen levels. Once thought to be the best exercise, the collective approach now includes high impact exercise, yoga and other weight bearing time daily, as well as resistance training. For those unable to lift heavy, tools like weighted vests and whole body vibration (Power Plate is my choice- https://www.flippnigfifty.com/PowerPlate).
9. Enhance sleep quality, aiding in better rest and recovery, as well as overcoming the insomnia that can occur during menopause. A study conducted by researchers at Iowa State University and presented at AHA Conference in March 2022, found resistance training helped reduce time to fall asleep and also increased sleep time more than aerobic exercise among exercisers who did 3x a week resistance training
Resistance Training Studies and Menopause HealthAmong the studies there are a lot of variables. Some smaller, some vast reviews of literature as mentioned with over 5000 women, and variations of 2 or 3 times weekly, 3 or 4 sets, the percent of 1 RM to muscle fatigue did vary as it almost always does when looking at a large body of knowledge. What does come out clearly though is:
Multiple sets each session 6-8 sets for each muscle per week Higher intensity (heavier with fewer repetitions improved results over low intensity light- with more reps) Post menopausal women don’t respond as well with less stimulus and require more volume from multiple sets x heavier weight and potentially greater frequency of HIIT or high intensity Because of the increased anabolic resistance women experience in post menopause (older) they will require more protein to achieve the same muscle protein synthesis Even if the goal is to go heavy for optimal bone density, all exercisers should start with higher repetitions and lighter weights with emphasis on good form.Based on a simple principle of fitness: progressive overload. While a low load more frequently might be a logical way to begin and build a foundation of connective tissue health and train the brain so to speak. This neural component can’t be rushed by heavy weight. It will take the time it takes – about 6-8 weeks of a program. A time when proper form and body mechanics is very important. Yet for women crushed by time, fitting it in, twice weekly can be a bigger advantage and allow for functional workouts, like body weight yoga sessions between without undue fatigue or adrenal stress.
Are you lifting? If you or a woman you know needs to begin, share this with her. For an online solution that’s been built for and helped women in menopause for a decade, join the STRONGER Tone & Define 12-week program.
Resources:
Power Plate with the Flipping 50 community code: Flipping50 https://www.flippnigfifty.com/PowerPlate
STRONGER Tone & Define: https://www.flippingfifty.com/getstronger
Other Episodes You Might Like:
What Are the Real Secrets to Longevity? https://www.flippingfifty.com/real-secrets-to-longevity/
Power Plate Benefits | Prior Skeptic to a Believer
https://www.flippingfifty.com/power-plate-benefits/
References:
Broman-Fulks, J. J., Kelso, K., & Zawilinski, L. (2015). Effects of a single bout of aerobic exercise versus resistance training on cognitive vulnerabilities for anxiety disorders. Cognitive Behaviour Therapy, 44, 240-251.
Isenmann, E., Kaluza, D., Havers, T. et al. Resistance training alters body composition in middle-aged women depending on menopause – A 20-week control trial. BMC Women’s Health 23, 526 (2023). https://doi.org/10.1186/s12905-023-02671-y
Kang S, Park IB, Lim S-T. Changing Levels of Myokines after Aerobic Training and Resistance Training in Post-Menopausal Obese Females: A Randomized Controlled Trial. Sustainability. 2020; 12(20):8413. https://doi.org/10.3390/su12208413
Keating CJ, Cabrera-Linares JC, Párraga-Montilla JA, Latorre-Román PA, Del Castillo RM, García-Pinillos F. Influence of Resistance Training on Gait & Balance Parameters in Older Adults: A Systematic Review. Int J Environ Res Public Health. 2021 Feb 11;18(4):1759. doi: 10.3390/ijerph18041759. PMID: 33670281; PMCID: PMC7918150.
Nilsson S, Hammar M, West J, Borga M, Thorell S, Spetz Holm AC. Resistance training decreased abdominal adiposity in postmenopausal women. Maturitas. 2023 Oct;176:107794. doi: 10.1016/j.maturitas.2023.107794. Epub 2023 Jul 6. PMID: 37421844.
Nishikori S, Yasuda J, Murata K, Takegaki J, Harada Y, Shirai Y, Fujita S. Resistance training rejuvenates aging skin by reducing circulating inflammatory factors and enhancing dermal extracellular matrices. Sci Rep. 2023 Jun 23;13(1):10214. doi: 10.1038/s41598-023-37207-9. PMID: 37353523; PMCID: PMC10290068.
https://www.abstractsonline.com/pp8/?_ga=2.43661667.795188704.1646150369-78844285.1609356599#!/10553/presentation/99
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It’s no secret weight gain in perimenopause – or menopause transition and post menopause – is different. It doesn’t respond the way you would have predicted it should. It doesn’t come on at the same rate or in the same place as you think it should.
My guest today is an MD and yet she’s first a woman who also entered midlife and experienced much of the same you may have. She also defaulted to many of the same tactics a woman with a heartbeat would. So this episode is just a simply basic discussion about what happens, and why and what to do about it and why your default effort may fall short.
My Guest:Heather Awad, MD is a Family Medicine and the founder and CEO of Vibrant Weight Loss Age 50+ where she helps professional women over age 50 lose weight for the last time through a virtual platform. She offers a simple system that saves them time and helps them achieve their health and weight loss goals. They discover how to say no to foods they don’t want without using willpower, and create an eating protocol that they will enjoy going forward so that their weight loss is permanent. Dr. Awad is also the host of the Vibrant-MD podcast where she talks about weight loss, women’s health, and food.
Questions We Answer in This Episode: Why do women so often gain weight with perimenopause and menopause? Are there hormonal factors? Are there cultural factors in play here too? What’s dangerous about menopause belly fat? Many women describe that the methods they used in the past don’t work anymore. Why is that? What about eat less and move more? How do you find people most easily lose weight at midlife? Many women feel stuck with their weight gain starting at midlife. What would you tell them? Many people are so hard on themselves about their weight–is this a good motivator? What else gets in the way of people losing weight at midlife? Connect with Heather:Website: https://www.vibrant-md.com
On Social:
Facebook: https://www.facebook.com/heathervibrantmd/
Instagram: https://www.instagram.com/heatherawadmd/
LinkedIn: https://www.linkedin.com/in/heatherawadmd?trk=public_post_feed-actor-name
Podcast: https://podcasts.apple.com/us/podcast/vibrant-md-podcast/id1583628433
YouTube: https://www.youtube.com/@heatherawadmd7858
Resources:
Exercise Planning Guide
https://www.flippingfifty.com/5-part-exercise-planning-guide/
Home Gym
https://www.flippingfifty.com/perfect-home-gym-how-to/
Other Episodes You Might Like:
WHY YOU MAY BE EATING TOO LITTLE To LOSE WEIGHT | women over 50
https://www.flippingfifty.com/eating-too-little/
How to Boost Your Metabolism in Midlife the Non-Dieting Way
https://www.flippingfifty.com/boost-your-metabolism-in-midlife/
Easy Healthy Habits Start Here: Effortless Kitchen Hacks
https://www.flippingfifty.com/healthy-habits/
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Low energy availability in menopause is a key concern, especially if you’re both trying to exercise and combine that with fasting and you could easily be there.
In this episode I’ll help you answer whether you’re in a state of low energy availability leaving you with too little energy to feel good during or after menopause.
Exercising too much without results? Try a reset. The 5 Day Flip is free. https://www.flippingfifty.com/5dayflip
Low energy availability or LEA, is defined as having limited energy available to support your normal body functions once your energy expended through exercise is subtracted from your total dietary energy intake.
Living too long or too often in LEA will negatively impact your skeletal muscle as well as your bone because osteoblasts and osteoclasts can’t properly do their job. More injury in connective tissue, stress fractures, and increased risk for osteoporosis or accelerated bone loss and inability to reverse losses.
LEA also can lead to other health disruptions that are commonly blamed on the umbrella of “menopause” or hormones. They include irritability, depression, brain fog, poor immune function, low libido, and GI issues like constipation and diarrhea.
How do you know if you have low energy availability in menopause?Here’s a simple equation for figuring EA.
EA = (EI − EEE)/FFM
Dietary energy intake (kcal) minus your exercise energy expenditure (kcal) divided by your fat free mass (FFM) in kilograms (kg)
Suggestions are for total to be 45 calorie/kilogram ffm
Anything less than 30 calories/kilogram ffm is considered LEA and putting you at risk for real health concerns within days.
Track your calorie intake for 3-5 days to get an average. I don’t recommend doing this excessively. But it can be valuable periodically. Find that average by adding all the days total calorie intake and dividing by the number of days you tracked.
Plug your calories burned into an app to determine for a female with your weight the calories expended for activities beyond daily activity of life. Play pickle ball 2 hours? Count it. Worked out 45 minutes? Count it. Walked 30 minutes at 3mph? Count it. Get a total calories expended in exercise for the day.
It’s easier than you think to check for Low Energy Availability: Use that average total calories. Subtract your daily caloric expenditure from exercise. Divide that number by your fat free mass in kilograms. (remember kilograms is weight in pounds divided by 2.2)Calculate fat free mass. Take Body fat % x body weight. If your body fat percent is 25%, then .25 times your body weight.
So 130 lbs with 22% body fat. Fat mass is 28.6 lbs. 130-28.6 = 101.4 lbs ffm
101.4 divided by 2.2 = 46.2 kg ffm
If average daily calories consumed 2100 kcals.
Energy expended with a 45 minute walk + weight training + 10 minutes intervals = 108+ 159 + 120 = 387 kcals expended (rounding up to 400kcals)
2100- 400= 1700 kcals divided by 46.2= 36.7
So based on this, I’m not in an alarmingly low state but low enough to be aware I should consciously start adding quality calories especially around workouts. When you do the calculation, about 45 is a good number to aim for or 50 if you’re training hard regularly. I’m not and some days much less than I’d like to but we all have to remember we may be slowing our metabolism by eating too little and compromising our body’s ability to regulate thyroid, proper immune function, metabolic function, mood or more.
Your exercise may or may not be affected. At first. If you’re an athlete, performance most likely will be negatively impacted. The rest of your life and physical function will suffer first. It might be happening at such a low level you don’t notice it, until cumulative effects set in.
Helpful? Share this with a friend. Low energy availability isn’t something talked about openly often enough. Instead we’re bragging about how long we’re fasting or doing HIIT. Potentially, we’re contributing to the problem: keeping score in the wrong game.
RESEARCH:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912784/#B22-nutrients-14-00986
https://www.frontiersin.org/articles/10.3389/fspor.2022.869594/full
https://bjsm.bmj.com/content/53/10/628
https://www.mdpi.com/2076-3417/11/15/6679
Resources:
Other Experts who discuss this that you might also find interesting:
Dr. Stacy Sims (doctor of science) https://www.drstacysims.com/
Steph Gadreau https://www.stephgaudreau.com/
Betty Rocker https://thebettyrocker.com/
Other Episodes You Might Like:
How to Be Confident Now with Betty Rocker | #508 https://www.flippingfifty.com/the-betty-rocker/
More Strength, Less Cardio in Menopause & Beyond https://www.flippingfifty.com/less-cardio-in-menopause/
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In this episode we break down the levers for metabolic mastery for midlife women in such easy terms that it is my prediction you will want to listen again. My guest smoothly coaches us through unique messages with examples and specifics. No platitudes or lists in this episode.
This will stick.
We talk about habit formation and why we fail at it.
My Guest:Ellie Kempton, founder of Simply Nourished, is at her very core a lifestyle architect empowering women to reclaim their wellness. As a Registered Dietitian with a master’s degree in Functional Nutrition from Bastyr University and a biochemistry degree from the University of Virginia, Ellie curates simplicity out of complex health information and provides care calibrated to support transformation. Ellie’s care is underpinned by functional medicine and catalyzed by behavior design.
Questions We Answer in This Episode: What IS metabolic mastery and how do you approach it as a functionally trained dietitian? What elements of metabolic mastery should we prioritize as women when we go through our various “software upgrades” [aging through the decades]? What are the ABCs of sustaining metabolic mastery? What is so powerful about failure along the way? What is the #1 secret to aligned wellness through the life cycles? Connect with Ellie:Website: https://www.simplynourishednutrition.com/https://elliekempton.com/
On Social:
Facebook: https://www.facebook.com/simplynourishednutrition
Instagram: https://www.instagram.com/simplynourishednutrition/
LinkedIn: https://www.linkedin.com/in/ellie-kempton-msn-rdn-561436a0/
The Table Membership: https://www.simplynourishednutrition.com/the-table
Resources:
Exercise Planning Guide
https://www.flippingfifty.com/5-part-exercise-planning-guide/
Home Gym
https://www.flippingfifty.com/perfect-home-gym-how-to/
Other Episodes You Might Like:
How to Boost Your Metabolism in Midlife the Non-Dieting Way
https://www.flippingfifty.com/boost-your-metabolism-in-midlife/
Easy Healthy Habits Start Here: Effortless Kitchen Hacks
https://www.flippingfifty.com/healthy-habits/
6 Commonsense Steps for Health from Uncommon Motivation #501
https://www.flippingfifty.com/commonsense/
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This is absolutely the first time I’ve done a greet and meet the team here at Flipping 50. [ Not completely true though – We’ve had one community coach on the show to talk about her 60th birthday and her perspective on it.] In the She Means Fitness Business podcast (for you fitness and health pros) I’ve introduced the positions I have hired and the order I hired them in, how I create job responsibilities… all things to help pros start a business, grow it, or scale it.
I’ll link to that in the show notes. Of course it too is everywhere you listen to podcasts and if you’re a midlife woman serving midlife women or who wants to… this is produced just for you! (and it’s been around longer than Flipping 50 in fact).
Today you’ll meet our team from the way behind the scenes to the front lines for the first time. I’m grateful for each and every one of them. I’ve been accidentally lucky to find them.
Starting out as in many businesses, I wore all the hats. I’ve always treated positions where I’ve had another boss as if they were my own. So this wasn’t a new feeling. I was allowed a lot of autonomy in positions I’ve held. I appreciate knowing my goals and exceeding them in the way I work best, which may not be the traditional or conventional way.
I try to remember that with my team too. Everyone has good ideas. Leaning on others and finding their zone of genius so everyone loves their job is a goal we can all relate to.
Meet the Flipping 50 Team!To make this far more fun than just sharing day-to-day activities which btw can be too numerous to mention – we’re asking some super fun questions to let their personalities shine.
I asked everyone behind the scenes a few rapid fire questions you may love hearing the answers to.
Resources:
Want the Top 10 episodes in a specific category?
https://www.flippingfifty.com/podcast
AnnMarie Skincare:
https://www.flippingfifty.com/skincare
Other Episodes You Might Like:
Choose your top 10 List here: https://www.flippingfifty.com/flipping-fifty-podcast/
She Means Fitness Business podcast –
https://www.fitnessmarketingmastery.com/the-voice-for-fitness-professionals-podcast/
Tim Ferriss – https://tim.blog/podcast/
No Such Thing As a Fish – https://www.nosuchthingasafish.com/
RadioLab – https://radiolab.org/podcast
Matthew Ferry – https://matthewferry.com/home
She Means Fitness Business Podcast:
Show Notes site: https://www.fitnessmarketingmastery.com/the-voice-for-fitness-professionals-podcast/
Itunes- Apple: https://podcasts.apple.com/us/podcast/she-means-fitness-business/id731652575
Spotify:
https://open.spotify.com/show/2hAs64rdXtPhEZXbHNnZYi
iHeart Radio:
https://www.iheart.com/podcast/256-she-means-fitness-business-43068893/
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This episode is for mothers and daughters so it’s definitely not one to keep to yourself. There are numerous resources mentioned within this episode as well. Those include reference to Judy Blume’s Are You There God, It’s Me Margaret?, Flow and the wisdom of What, When and Why to Exercise for Women 40+ guest expert Alissa Vitti.
My Guests:Candace Burch is a Hormone Health Educator with a Masters in Health Education and over 30 years of experience in the field. In 2017, she founded ‘Your Hormone Balance’ as a consulting practice, and was later joined by her younger daughter, Ryan Burch to expand YHB’s reach to women and men around the world! Candace’s background includes working as a health editor, writer and investigative journalist in London, leading educational patient and provider initiatives for ZRT Hormone Laboratory (as their Director of Education for 12+ years), as well as spearheading “Body in Balance,” a hormone testing and rebalancing weight loss program at Metabolic Research Center (a nationwide weight loss company). She also hosts the Women Talking Frankly Podcast with her friend N.P., Kyle McAvoy.
Jess Suchan is a board certified Holistic Health Coach via the Institute for Integrative Nutrition and takes a 360 approach to wellness, supporting clients in sustainable weight loss strategies, mindset tools and symptom relief via cycle syncing, lifestyle strategies and smart supplementation. As a recovered yoyo dieter with her own 45LB weight loss story, she understands the importance of a balanced approach, free from restriction and fad diets. She has been coaching clients in partnership with YHB for the last 5 years and also offers 1:1 coaching through her custom app. She co-hosts the Solo 2.0 Podcast, alongside her sister, YHB’s co-founder, Ryan Burch.
Questions We Answer in This Episode: How to navigate rollercoaster symptoms during perimenopause? How to optimize hormones naturally and relieves symptoms like weight gain, sleep issues like anxiety, irregular/missing periods, vaginal dryness / skin issues, headaches, fatigue, etc? How to manage health scares and traumatic experiences as a family? How to support teens in understanding how to track their cycles and symptoms at pivotal times in their cycle? Connect with Jess and Candace:Website: https://www.Yourhormonebalance.com https://www.bodyblissbyjess.com
On Social:
Instagram:
https://www.instagram.com/yourhormonebalance/
https://www.instagram.com/bodyblissbyjess/
Resources:
Use code FLIPPING50 for $50 off of the build-your-own testing and rebalancing packages here: https://www.yourhormonebalance.com/b-y-o-rebalancing-package#simplero-section-1655471171980
Books:
Are You There God, It’s Me Margaret? by Judy Blume
https://www.amazon.com/Are-You-There-God-Margaret/dp/148140993X
In the Flo by Alissa Vitti
https://www.amazon.com/Female-Advantage-Biochemistry-Productivity-Happiness-ebook/dp/B07CRKXNQC/ref=sr_1_1?hvadid=580743541400&hvdev=c&hvlocphy=9008459&hvnetw=g&hvqmt=e&hvrand=4161679724158086185&hvtargid=kwd-1264597133183&hydadcr=15526_13517424&keywords=in+the+flow+by+alisa+vitti&qid=1707592530&sr=8-1
Other Episodes You Might Like:
Midlife Weight Loss: Burn Body Fat, Balance Your Hormones
https://www.flippingfifty.com/midlife-weight-loss/
It Takes MORE Than Hormones To Fix Your Hormones
https://www.flippingfifty.com/fix-your-hormones/
A Hormone Therapy Roadmap: What, When & Why
https://www.flippingfifty.com/hormone-therapy-roadmap/
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Like many things worth it, it wasn’t easy when the Flipping 50 show started. If you’re new or you’ve been here a minute but you never heard this story, this is how it all started.
Tears roll down my face as I take down years of memories. Since I can remember I wanted dozens of frames full of memories hanging on my walls and lining bookshelves. My cell phone rings and I see it’s my realtor, what perfect timing.
It was she who said a house sells better when a buyer can imagine themselves in the space and the seller’s personal items are removed.
I should have been putting up Christmas decorations. It was a brutally cold December day. There’d be no 19 ft tree, no throwing mardi gras beads at it. Dustin was at college and would be home over break but there might not even be a tree this year. He’d have to have that experience at his dad’s.
That was the first year of what is now Flipping 50 and the companion business served by the She Means Fitness Business podcast that helps health and fitness coaches start and grow their fitness businesses serving women over 40.
That was 11 months after having quit safety and security of a regular paycheck. It was after the times I’d confidently said, “If I’m not where I need to be and have to, I’ll sell my house.”
Not so confidently, I was selling my house.
I was leaving… a house I loved in a neighborhood I loved in a town I had loved since I was a little girl visiting my sister and hearing stories of my grandmother attending college here so many decades ago.
During the first 14 months of going 100% in on the mission to serve midlife women and to uplevel the health and fitness industry instead of complaining about what was wrong with it, I had 8 major life changes.
Life was tough.
But then – I’d love to say I worked harder, got help and it all got better.
Well folks that’s not how it happened.
Life got harder.
And I learned a lot of lessons.
In the J.Crew factory outlet store picking up funeral suit coats for my great nephews who’s dad was just killed by a drunk and high driver. In spite of red-rimmed puffy eyes the clerk said, “Going to a wedding?” It took everything I had just then which was not a lot not to say, “No bitch, you had a 50/50 chance and you blew it. They’re burying their dad.”
My niece’s husband was killed riding his bike in the last 10 minutes from home of a two hour ride with a buddy after having been gone all week without getting in a ride. The driver had left him for dead and sped off. We were all devastated. Not just the families, but a town, his colleagues at Google, his biking community near pros. Bill wasn’t a careless occasional rider out on a Saturday ride. He was a calculated, Eagle scout kid grown into a turning-pro biker who was much loved and envied for his skill and humility.
Life was hard before Bill.
But after, my eyes were open about hard.
Choose your hard we say. I choose to work “hard” because I know this isn’t hard. I choose to put in more time than most are willing to because it matters. Things that do are worth it. I’m not here for the toned arms and the smaller size.
I’m here for adventure and fun and feeling it all, experiencing it all. I watched life fall apart in minutes. I’ve also watched it come back together. It’s never the same. Of course it’s not. But it’s beautiful and it’s honoring to those gone.
This was the first 4 years of my start of a new life.
Tears – much more than laughter. And the privilege of watching generosity and love pour out of people. The lessons of understanding that everyone you meet on the street at any moment could be going through a catastrophic event in their lives. Because groceries still have to be bought and work still has to happen and kids need to go to school.
I’ve become a better human because of hard.
It can go either way. You can let it swallow you up, consume you, gain limited beliefs and then let them run you or you can surround yourself with someone who will tell you that no, exercising hours a day and fasting to disguise a terrible habit of eating too little… is going to keep you stuck.
I established Flipping 50 for the women who feel like no one gets them, and that trainers seem to think they must be cheating if they aren’t getting results. For those who think they should be tired, sore and stiff or it isn’t working. Who think if you feel miserable you’ll finally get to a place you feel good.
My job is to point out the science that these things are wrong. To put into practical terms what the missing part is for women in midlife.
No one was talking about menopause fitness in 2013 when I began this journey.
And what i used to teach in the 80s and the mid 90s even about osteoporosis has changed. Yet, if it’s online you may read something and still now be conflicted.
It’s my self-prescribed job description to clean that mess up and give you clarity about why we thought that then and what we know now. Not just to tell you the rules have changed.
It’s my job to help you hear from people whose ideas oppose mine or sway me to change my limited thinking.
It’s not about being right. Sometimes it’s about delivering information that might be inconclusive so that you can decide for yourself.
Others, it’s sharing new information and either asking questions about the validity of the science or its application to you.
When you tune in, you’ll hear interviews usually reserved for Tuesdays and most often a solo episode on Fridays, answering questions or following up with an idea or science that’s new on the scene. When for instance our community is confused about “Zone 2” training, or conflicted on fasting + exercise in a fed state, I’ll be talking about these things.
Mostly, I’ll be talking about these things with the lens focused on women in midlife and studies featuring women just like you.
You’re not a man, a mouse, or a young woman – not even younger you.
I also ask that you think big. Rather than criticize, get curious. Why was it said that way? How could it have triggered you? And believe that one woman doing lifts us all up, it’s called collaboration and if you haven’t gotten the memo, we’re lifting each other up now.
When I was a year into building this online business of mine that Flipping 50 Show became a part of I realized something.
Resources:
Tedx Talk: https://www.flippingfifty.com/TEDx
5 Day Flip: https://www.flippingfifty.com/5dayflip
Flipping 50 Insiders Facebook Group: https://www.facebook.com/groups/flipping50insiders
Other Episodes You Might Like:
Choose your top 10 List here: https://www.flippingfifty.com/flipping-fifty-podcast/
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In midlife sex is not over! Sexual health expert, Dr Lyndsey Harper joins me in this episode. The questions that are top of mind even if not tip of tongue are what we’re tackling today.
Here’s how I know. In opening applications for the Flipping 50 TV shows the questions about libido were so prevalent that I gave in and episode 3 was about how to modify exercise to help, or at the least not sabotage your libido.
We have a little library of episodes for you if sexual health questions are top of mind for you too and we’ll link to those in the show notes.
My Guest:Dr. Lyndsey Harper is a Board Certified Ob/Gyn, Associate Professor of Ob/Gyn for Texas A&M COM, a Fellow of The American Congress of Obstetricians and Gynecologists, and a Fellow of the International Society for the Study of Women’s Sexual Health. Dr. Harper is the founder and CEO of Rosy, a women’s health technology company that connects women who have sexual health concerns with hope, community, and research-backed solutions. She has been named Forbes Top 53 Women Disrupting Healthcare, People Newspapers’ 20 Under 40, a Top Innovator in North Texas for 2020 and a DBJ Top Woman in Tech.
Questions We Answer in This Episode: If you lose your libido during menopause is it gone for good? Even with HRT? What treatments are there for vaginal atrophy post menopause? Meno has kinda made the Big O a small o. How can I fix that? The Big O was always toe-curling and several minutes of luscious spasms and an hour of ooey gooey oxytocin, but now not so much. Is there a natural alternative to Estradiol vaginal cream used to help prevent UTI’s? Can regular use of antihistamine (h1, Claritin &h2, Pepcid) affect libido & cause fatigue? Taking for MCAS currently. What can I do for painful intercourse? Tried KY jelly and the like but the pain is excruciating. How to prevent UTI’s (beyond the basics)? I have started using D-Manose, a women’s probiotic which seems to help but wondering if there are any other suggestions. Any recommendations for keeping things fulfilling if spouse has ED? Can estradiol vaginal cream or estrogen HRT cause bleeding for those with fibroids and a thin endometrial membrane? Libido. Even though I’m on HRT it’s virtually non-existent. Difficult when your partner’s libido stays healthy. What can I do about this? What are the best exercises for tightening up the pelvic floor muscles please? The info out there can seem confusing as to which exercises actually work the best. Do the toning balls that are inserted? What is more effective than basic kegels? Connect with Dr. Lyndsey:Website: https://meetrosy.com/
On Social:
Instagram:
https://www.instagram.com/meet_rosy/
https://www.instagram.com/lyndseyharpermd/
LinkedIn:
https://www.linkedin.com/in/lyndseyharpermd/
TikTok: https://www.tiktok.com/@meet_rosy
Resources:
C60 Purple Power https://www.flippingfifty.com/c60
Get Your Libido Back: Episode 3 https://www.flippingfifty.com/get-your-libido-back-episode-3/
Other Episodes You Might Like:
What you really want to know about “urinary leakage” (Part I) https://www.flippingfifty.com/what-you-really-want-to-know-about-urinary-leakage-part-i/
What you really want to know about “urinary leakage” Part II
https://www.flippingfifty.com/urinary-incontinence-leakage/
Sex Dysfunction in the City Just Like That https://www.flippingfifty.com/sex-dysfunction/
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Want the real secrets to longevity so you can love it not just last it? This is it. My guest has a voice so buttery you’ll find so easy to listen to and so excited that you’re going to get excited too. You’ll hear how he fell into longevity science. He shares a wealth of resources (books) about longevity and what it means today.
The real secrets to longevity are less secrets and far more science. We know so much that we don’t put to use yet. We can do so much better if we want to. If you’re ready to take a look, here’s how.
My Guest:Published author, Host of the Uncovering the Secrets to Longevity Health Summit, patent holder with a surprising twist – he’s not just a visionary scientist but also a master of comedy improv. Chris Burres is the founder and chief scientist at MyVitalC, where he manufactures a Nobel Prize winning molecule responsible for the single longest longevity experimental result in history, a full 90% extension of life. He is the intersection where science meets laughter and his life’s mission is to help people live longer, healthier, happier, and pain-free lives one dose at a time.
Questions We Answer in This Episode: When did you first become interested in longevity? What are some of your personal lifestyle habits adopted for enhancing your healthspan? How do you see longevity and biohacking being intertwined Where did the comedy come into play? (were you the jokester in junior high who never grew up or was comedy something that bloomed later?) Why did you decide to put together a longevity summit? Who were the biggest names and what did they have to say about longevity What were some of the biggest surprises from the longevity summit? Connect with Chris:Website: Uncovering the Secrets to Longevity summit
https://www.flippingfifty.com/summit
On Social:
Instagram:
https://www.instagram.com/myvitalc
Facebook: https://www.facebook.com/myvitalc
X: https://twitter.com/myvitalc
Resources:
Secrets to Longevity summit
https://www.flippingfifty.com/summit
Danger Coffee: https://www.flippingfifty.com/givedanger Code: Flipping50
Books We Mention:
David Sinclair – Lifespan why we age and why we don’t have to
Peter Attia – Outlive
Matthew Walker – Why We Sleep
Live Longer and Better – Chris Burres
Other Episodes You Might Like:
Unlocking the Secrets to Skin Longevity | A Solution for Crepey Skin https://www.flippingfifty.com/solution-for-crepey-skin/
Whole Body Vibration for Longevity in Women 40+ https://www.flippingfifty.com/longevity-in-women/
Testing Your Longevity: Older or Bolder https://www.flippingfifty.com/testing-your-longevity/
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If you have a rotator cuff injury or any injury for that matter at the time you’re also feeling like you’re constantly faced with figuring out your changing body’s needs, this is for you. We unpack the unknowing and waiting. What can you do when mobility or ability is limited? How do you create a plan?
We discussed blood flow restriction bands, water exercise and options to keep you in alignment. With any injury it’s common and a risk to begin compensating for the injury. There is always something that you can do. When it’s not exercise or movement, it can be a focus on nutrition.
My Guest:Sue is 66, a retired teacher/librarian, living in Australia. Sue is a member of our Flipping 50 Membership.She describes herself:I keep active and am always on the go. I understand the need to keep good health, especially now I have 8 young grandchildren. I like to exercise regularly; as well as sew; knit; garden; do yoga; and travel.
Questions We Answer in This Episode: How did you sustain your injury? What were your symptoms? Do you know which rotator cuff you have injured? What have you been doing to recover from this? How can you make sure you don’t lose muscle mass and reduce bone density losses? What can you do when an injury is limiting you?Come up with a plan for now, for next, and find a way to feel better about the future. If you’ve got an injury and it’s been diagnosed, keep asking questions of your diagnosing physician. Ask for guidelines, limitations, criteria for doing more or doing less. Ask for time with a physical therapist if appropriate.
Resources:
5 Day Flip: https://www.flippingfifty.com/5dayflip
Other Episodes You Might Like:
Dr Joe Mercola on Blood Flow Restriction Training |Flipping 50 Interview https://www.flippingfifty.com/blood-flow-restriction-training/
BFR Bands to Gain Strength After 50, 60 and 70 https://www.flippingfifty.com/gain-strength-after-50/
The Chronic Pain Solution for Complete Resolution https://www.flippingfifty.com/chronic-pain-solution/
- Visa fler
