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The Flipping 50 Show

The Flipping 50 Show

Podcast The Flipping 50 Show
Podcast The Flipping 50 Show

The Flipping 50 Show

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  • Why You Can’t Lose Fat in Menopause
    Trying to lose fat in menopause? This is for you.  You enter menopause without having bought a ticket. You just find yourself suddenly inside. Things around you start changing. For you it may be sleep changes, a change in your body composition so there’s a little more padding in the cushions. Weight seems to have relocated to your belly. Maybe the skin seems to have suddenly thinned making cellulite you never noticed, noticeable. Every woman’s journey is unique.  Regardless, how you got there many women will say at a certain point, 10 lbs appears and doesn’t want to move out. For you it may not be a weight gain but a change in proportions so that your once hourglass is more apple shaped. It may be more muffin top, pinch-an-inch or it may be unpinchable, visceral belly fat.  Whichever of these describes you, or the clients you work with [Don’t miss She Means Fitness Business, by the way if you’re a fitness or health coach] this episode offers some insight and support. If you have 20 or more pounds to lose, even if it didn’t all come on during menopause, this is ESPECIALLY for you. What’s the problem? [And part of the answer] For a lot of midlife women, the first place to look is sleep. In You Still Got It, Girl! (Healthy Learning, 2015) whether a woman is or isn’t exercising for her hormones, or eating to optimize them and fuel her exercise, if her sleep isn’t optimal, she will struggle to lose fat in menopause. What the H [Hormones] Is Going On?  Ghrelin and leptin become dysfunctional without sleep. So do your cortisol and insulin levels. Those cortisol and insulin levels team up and redeposit fat cells to the belly. In fact, they create more fat cells, increase baby fat cells to bigger fat cells, as well as relocate fat to the belly. That results in the “menopot” that is either the muffin top or the more heart risky visceral belly fat you can’t pinch.  Cortisol and insulin are delivering fat to your belly faster than Super Shuttle. Also teaming up are ghrelin increasing cravings and leptin is not signaling you as it is supposed to that you’re full. You get hungry more often and sooner after meals, you never get satisfied and all the extra calories you eat are dropping into belly fat. All this because of sleep. Compounding this issue is a lot more sedentary time. If you’re giving into it that means your glucose levels (and corresponding, insulin levels get elevated and stay elevated for longer) and now you’re looking at more time in fat storage mode and with inflammation turned up. In a recent podcast I shared the evidence that there is an easy button for reducing this issue! Literally 2 minutes of moving every 1-2 hours during the day helped. These small movement breaks reduced glucose spikes after meals by 17%. That episode is here: https://www.flippingfifty.com/walking-off-weight. Still Struggling to Lose Fat in Menopause? If you think you sleep great, check on your quality. If you’re monitoring with a tracker, what’s it telling you about sleep quality? Are you reaching deep cycles of sleep? Completing those cycles without waking up?  Those deep cycles of sleep are also important to your growth hormone and testosterone levels. These are important ANABOLIC hormones. They contribute to muscle building, repair, recovery. Your cortisol is an catabolic hormone contributing to breakdown. With deep sleep you build up muscle, without it you break it down. There is no neutral. You’re doing one or the other.  Sleep timing is also an important consideration. Sleeping the same duration with a delayed bedtime significantly reduces insulin sensitivity.  Eating earlier in the day with higher protein (and possibly fat) when glucose tolerance is poor according to most studies and finishing the last meal higher in carbs during insulin sensitivity, and beginning a fast with a significant span between the last meal and bedtime is more optimal for those who may already have compromised insulin sensitivity. * *This is however worth testing for yourself. Individuals vary. Even in studies where this is the conclusive evidence there were studies that show individuals varied on their glucose and blood sugar response to meals.  How to find out for yourself: Use a CBG monitor as I do personally and do with my clients. https://www.flippingfifty.com/glucose Simple Hormone Truths We don’t have the levels we once did.  So, if you think you can get away with the same workouts (less intense than you need for stimulation), the same sleep (or worse sleep) because you need it MORE, the same low calorie/low protein diet… because your muscle and bone both suffer when you do, you’re simply going to struggle with fat burning.  Working with your hormones on a 24-hour basis. That’s going to be true for you for the rest of your life. AND….  There’s one more thing.  If you’re still cycling – even if irregularly – you want to work with your hormone’s monthly status too.  So, what I’m saying is there is an ideal time of day for you to exercise, eat, and sleep.  For the details on timing of exercise, eating, and sleeping join me for Fat Loss After 40: Not Your Daughter’s Exercise There is an ideal time of month for you to lift heavier and to reduce what you’re doing.  Menopause The same is less true for women in post menopause. You regain some flexibility and you do become a little more like a man. Still, you have to remember [as a woman] you’ve had a lifetime of less testosterone, less muscle, and potentially have dieted or exercised in ways less than what we now know would have been optimal.  So, to you endurance lovers asking, can you get back to a bit more endurance than you tolerated during menopause? I’d say yes, if you still prioritize strength training to avoid muscle and bone losses and being wise in your training volume. Opt for quality vs quantity.  For the rest of us non-endurance activity craving individuals, the need for strength training and exercise that gets us breathless is going to prevail and has the potential to change the way aging happens for us compared to current models of aging. The amount of muscle you have will determine how optimal the health of every breath you take. There you have it, to lose weight in menopause, especially if you have 20 or more pounds to lose is not the same as what may have led you to success – or what you thought was – when you were premenopause. It’s not hard, but it does require a mindset, and physical activity shift.  References:  https://www.abstractsonline.com/pp8/#!/9188/presentation/2027 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5995632/ YSGIG Book References: https://www.flippingfifty.com/ysgig-book-resources/ Resources:  Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny  Other Episodes You Might Like: Walking Off Weight in Menopause | Controlling Blood Sugar: https://www.flippingfifty.com/walking-off-weight/ The Missing Link in Weight Loss for Women Over 50: https://www.flippingfifty.com/weight-loss-for-women/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/
    2/7/2023
    21:44
  • What 150+ Interviews with Wellness Experts Revealed
    If you’ve got an expert who's done more than 150 interviews with wellness experts, what would you ask? This is a male voice, you’ll love if like me you love an accent, and may also love this voice of reason.. Got males in the household? My guest may resonate. Give me sane, give me realistic, give me something I can do…. If that’s your battle-cry this is for you. I met my guest while interviewing with him for a project he has and I knew he would resonate with you. Enjoy this Interview with the health entrepreneur behind more than 150 interviews with wellness experts. My Guest: Damian Geleyns is a self-made serial entrepreneur, health and fitness lover, self-actualizer, and experiencer of life. He is also an evangelist for Ageless Living: to living lives that are not limited by our age, but rather defined by our attitude and approach to life. Lives that are lived more purposefully and intentionally and with greater fitness, health, wellness, longevity and vitality. Damian has spent over 35 years of his life committed to living a healthy lifestyle based on fitness, wellness and natural living and his entrepreneurial endeavors have always seen him connected to the health, fitness and wellness sector. Today he is committed to empowering others approaching or over 40 and beyond to know and apply what he’s learned, ensuring their wellness path is  an enabler and not a limiter to them living longer and better, to living free from disease, illness and injury, and to living their best lives or what he calls a Legend Life. Questions We Answer in This Episode: What is the difference between health, fitness, wellness?  Why wellness is more than food and exercise? What are, for you, the dimensions of wellness? Why self-care and individual responsibility is the most important strategy you can do for your wellness? Why the absence of illness does not mean you are well What nutrition tips have emerged from interviewing 150+ health experts?  How do I eat and move to be well? Why did you come up with the Wellness After 40 Summit? What can people expect? Connect With Damian: https://www.flippingfifty.com/wellnessafter40 Damian on Social: Legend Life After 40 Facebook: https://www.facebook.com/legendlifeafter40/ Legend Life After 40 Instagram: https://www.instagram.com/legendlifeafter40/ Wellness After 40 Facebook: https://www.facebook.com/wellnesslifeafter40 Wellness After 40 Instagram: https://www.instagram.com/wellnesslifeafter40 Resources: Continuous Blood Glucose Monitor: https://www.flippingfifty.com/glucose Other Episodes You May Like: Burnt Out at 30 to Best at 40 | At-home Wellness Revolution: https://www.flippingfifty.com/at-home-wellness/ Successful Habit Change for Health, Fitness, & Wellness After 50: https://www.flippingfifty.com/successful-habit-change/ Two Women’s Wellness Coaches On Their Personal Wellness Habits: https://www.flippingfifty.com/womens-wellness-coaches/
    2/3/2023
    47:58
  • Joy of Movement: Finding the Lost Art of Exercise After 50
    Kelly McGonigal has taken a message I learned in 1984 and looked at complex science of it, and simplified it again down to Joy of Movement… and she’s done it by storytelling. I am an exercise and sports psychology expert, trained in not only the exercise physiology and kinesiology but in the mindset of exercise and behavior change.  I was drawn to the book because I’d already been a fan of the author through The Willpower Instinct, and The Upside of Stress, her earlier works. I chose an audible book and I’ll tell you that the evidence of a good book for me is, the sense of loss when it’s done.  This book does that. If you ever find yourself wondering if you have time to exercise, or wonder why bother if it’s not helping you lose weight which you think is the reason to exercise… listen to it. And I say listen because it’s her voice. So when the reader says “I” it’s truly her experience.  This book is rich with science and evidence-based reasons to exercise… but it’s told in one story to the next. My guest has a gift for it.  And Kelly isn’t an Ironman or an Olympian, she’s you and I. She’s someone that teaches fitness classes and realizes the much greater depth of benefits than reducing a resting heart rate, or the scale, or toning up arms.  And when you listen … you will too. Not because the science is compelling - it is. But because the stories are and the people in them are real and have gone through more and less and similar life situations as you and I have.  Not started? Here’s how to start. Start small. One day for 5 days. For 15 minutes. My Guest:   Kelly McGonigal is a health psychologist and lecturer at Stanford University who specializes in understanding the mind-body connection. As a pioneer in the field of "science-help," her mission is to translate insights from psychology and neuroscience into practical strategies that support personal well-being and strengthen communities.   She is the best-selling author of The Willpower Instinct and The Upside of Stress. You might also know her from her TED talk, "How to Make Stress Your Friend," which is one of the most viewed TED talks of all time, with over 20 million views.   Through the Stanford Center for Compassion and Altruism, she helped create Stanford Compassion Cultivation Training, a program now taught around the world that helps individuals strengthen their empathy, compassion, and self-compassion.    In January 2020, Oprah Magazine honored her ability to “transform scientific data into wisdom” by naming McGonigal the first ever O! Visionary, people whose groundbreaking way of seeing the world mean a better future for us all.   Her new book, The Joy of Movement, explores why physical exercise is a powerful antidote to the modern epidemics of depression, anxiety, and loneliness. Questions We Answer in This Episode: What made you write this book? Published in 2019.. How did awareness and sales change in 2020 and 2021? When the general public was learning more than ever about the importance of mental and physical health?  Exercise has helped you deal with anxiety. How does that work for you? What advice do you have for people who think they don’t like exercise in any form, or aren’t at all active right now?  You were already an exercise enthusiast before writing this book. Did you learn anything while writing that book that changed how you think about or engage in exercise?  You say that exercise changes the brain in ways that make us happier and more resilient. Can you share with us a few of the ways that exercise changes the brain? You write that exercise can be a powerful antidepressant. How does physical activity prevent or reduce depression?   Physical activity is especially powerful at building social connections. Why is that? And to a community of women here… who are doing it by choice or by circumstance … virtually not simultaneously, yet with the knowledge others are too, say a little about how that may be beneficial for them.  Connect with Kelly: http://kellymcgonigal.com/ Kelly on Social: Facebook: https://www.facebook.com/kellymcgonigalauthor/ Instagram: https://www.facebook.com/kellymcgonigalauthor Twitter: https://www.twitter.com/kellymcgonigal Kelly McGonigal Book: https://www.penguinrandomhouse.com/books/564895/the-joy-of-movement-by-kelly-mcgonigal/ Other Episodes You Might Like: Why Creativity Matters More in Midlife Movement (how to get it): https://www.flippingfifty.com/creativity-matters/ LET’S GET PHYSICAL | History of Women’s Fitness: https://www.flippingfifty.com/get-physical/ From Sorry Symptoms to Happy Hormones: https://www.flippingfifty.com/from-sorry-symptoms-to-happy-hormones/
    1/31/2023
    42:34
  • How Not to Die From Your Nutrition Mistakes
    Worried you might be making nutrition mistakes? We’ve got a no-judgment zone in this episode.  No one chooses to die sicker, fatter, or suffer but what if your daily choices were making that happen? Unknowingly, many adults make a wrong turn on the way to “healthy eating.” Foods learned at one point to be healthy are potential inflammatory foods. Foods you thought you ate enough of may fall short because of depleted nutrients from everyday habits.  Medications you need for conditions you have could be robbing your body of certain vitamins and nutrients and make the need for supplementation a reality.  How do you know where to begin and what is real, needed, and essential for your health and what is costly and or low quality?  My Guest: Robin Allen, owner of Necessary Nutrition for 14 years. She inspires thousands of people to use food and nutrition to build and repair their bodies. She continues to connect others to resources and tools to live a peaceful, health filled life.  Robin’s personal journey to living a healthy life fuels her passion for helping women over 40 understand the best practices for longevity. At one point,  pre- diabetic and overweight herself, she realized that food was either going to kill her or keep her alive. Questions we answer in this episode: In what ways do the chemicals in food change the biochemistry in our bodies? Let’s make it very clear whether we’re talking about processed foods or we’re talking about the chemical chain reaction set off by any food. I’m going to hope you’re preaching to the choir, an audience full of unprocessed food consumers.. But it may surprise them to learn that chemical reactions occur from all foods.  What are the biggest nutrition mistakes midlife and older women make? What supplements do you recommend women take and why? Where would a listener - overwhelmed with changes and options - start? Why is vitamin D so important for health? Connect with Robin: www.nessynutri.com Connect on Social: Instagram: https://www.instagram.com/nessynutri/ Facebook: https://www.facebook.com/nessynutri Other Episodes you may like: Easy Healthy Habits Start Here: Effortless Kitchen Hacks: https://www.flippingfifty.com/healthy-habits/ What to know about CREATINE Supplementation Over 50: https://www.flippingfifty.com/creatine-supplementation/ Preventing, Testing, and Treating Your Thyroid Dysfunction: https://www.flippingfifty.com/preventing-testing-and-treating-your-thyroid-dysfunction/
    1/27/2023
    36:00
  • Walking Off Weight in Menopause | Controlling Blood Sugar
    Walking off weight – in far less time than you might think – not only sounds easier and more accessible than most exercise options, but also been proven. Move over intermittent fasting, here comes intermittent walking.  Seriously, I don’t mean to dish fasting. And plenty of prior episodes have reviewed the plausibility of fasting based on when and how as well as your status. A recent study published in the Journal of Sports Medicine found that intermittent walking throughout the day reduced post-prandial (that is, after meal) glucose by 17%. More on this in a minute. Intermittent standing didn’t have the same effect, but it was good. That improved glucose by 9%. So, your stand-up desk may indeed be beneficial for posture and energy, and for benefits on those days you can’t walk, but it is the walking that offers the best benefit. Spikes in blood sugar after a meal, or drinks, are normal. But too great a spike and too frequently increases inflammation. A big point to clarify though that this benefit comes not from walking after a meal. The benefit to post meal glucose was made on intermittent walking throughout the day. You, like many, will find this provides a lot of latitude to be successful. Having to walk 10 minutes after a meal, during the workday for instance, isn’t always possible if you’ve got a short time for lunch anyway, have to drive to do it, or you’re shortchanging yourself on lunch at all. Walking Off Weight in Menopause Women in menopause may already be more prone to negative effects of stress due to hormonal and metabolic changes. That can impact the rise in inflammation’s negative effects. There’s no question that breaking up sedentary periods with standing is better than continuous sitting. There’s also the very clear bigger benefit when that is light walking. That could be 2 minutes of marching in place, walking down the hall or to the next floor in your building and back. Turn on the music and dance like no one, or everyone you love - is watching because they might catch it!! I want to repeat this. The intermittent movement during the day, decreased the spike in glucose after meals, even when the activity wasn’t at mealtime or after it. It reduced glucose levels by as much as 17%. Now, you want amplify results? Walk after meals. Within 30 minutes of a meal, walk for 10 minutes. That reduced glucose levels by 22%. Your goal is to walk soon after a meal when that post-meal spike is high. How Does this Compare to Strength Training? Given strength training is recommended as a treatment for Type 2 Diabetes, it is fair to say, strength training decreases risk by improving glucose levels as well. In a study of type 2 diabetics intense resistance training trumped more frequent lighter resistance training. Skeletal muscle is the major tissue associated with glucose uptake. When you lose that, and particularly during menopause transition if you weren’t lifting or aren’t yet, where accelerated losses can easily occur, risk of pre-diabetes or what’s known as insulin resistance can occur. Walking will stimulate muscle tissue but will do little to increase or even maintain that muscle tissue. But the news is good no matter who you are or where you lie on the continuum of activity. So, whether you’re barely active, and begin two minutes of movement several times a day, or start walking after meals, or decide you’re going to give strength training a try, your time commitment is relatively small. The return on investment may support with energy today and a stronger longer future. Even on the couch, move the body parts you can. Substitute “walking” for moving your arms, swaying in your chair, supporting yourself and moving feet side to side. It is the movement of body parts that counts. Not started yet? This is a fantastic place to get started and be notified when our next 12-week program opens too.   References: https://link.springer.com/article/10.1007/s40279-022-01649-4 https://pubmed.ncbi.nlm.nih.gov/18781481/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267507/ https://link.springer.com/article/10.1007/s00125-016-4085-2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5446383/ Resources: Last Day for Food Flip: https://www.flippingfifty.com/food-flip CBM: https://www.flippingfifty.com/glucose Additional Episodes You May Like: Intermittent Fasting for Women: https://www.flippingfifty.com/intermittent-fasting-for-women/ Midlife Weight Loss for Women: https://www.flippingfifty.com/midlife-weight-loss/ The Missing Link to Weight Loss: https://www.flippingfifty.com/weight-loss-for-women/    
    1/24/2023
    20:15

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