The Flipping 50 Show

By: Debra Atkinson
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  • Summary

  • The podcast for women in menopause and beyond who want to change the way they age. Fitness, wellness, and health research put into practical tips you can use today. You still got it, girl!
    @2023 Voice for Fitness, LLC. All Rights Reserved
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Exercise & Fitness Hygiene & Healthy Living
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Episodes
  • 5 Exercises You May Be Getting Wrong After 40!

    5 Exercises You May Be Getting Wrong After 40!
    Feb 21 2025
    With the best of intentions but armed only with the knowledge we got from decades ago, from yesterday on YouTube or AI, we could be doing it wrong. Exercises like these many women are getting wrong after 40, can change the trajectory of your aging and not only not be giving desired results but taking time and energy that could be placed somewhere with far better results. I shared this with our community members months ago because the reactions were significant. So I wanted to expand the reach and perhaps give you a little insight to why you may be not only not getting the results you want but getting the opposite of desired results. Knee Strengthening Exercises You May be Getting Wrong After 40 What you think is the problem: weak quads What may really be the problem: weak glutes Though some amount of knee isolation can be helpful (sharing a resource that won’t hurt and may help you), it’s three things that are often the issue: Tight hipsWeak glutesPoor quad: hamstring ratio To target tight hips: pigeon pose (I do mine on the Power Plate for added benefit) https://www.youtube.com/watch?v=lcPwOm-fF9Y To target weak glutes: small isolative exercises are your first stop. If you go for squats, deadlifts, lunges or step ups without strong glutes, the wrong muscles will continually be doing the work. You’ll be reinforcing poor movement patterns. Don’t be afraid to back up and do some real “work” even if you can lift heavy. https://www.youtube.com/watch?v=ERU-ajYfEQ0 To isolate hamstrings: Try some very small movements, shorter range of motion and lighter weight (potentially just your leg) may be the first thing you do. https://www.youtube.com/watch?v=QxKSNP4zxgo [I’m actually testing something new right now to help isolate hamstrings and improve gait that you may be interested in: .] If you are out of alignment, with rotated hips this may be a game-changer. https://www.youtube.com/watch?v=7iQrB5SF-9o&t=1335s A big issue in strengthening the hamstrings is the hip flexors have a reciprocal activation. That makes it challenging to improve hamstring strength because the stronger, and tighter, hip flexor will interfere. So though you’re doing a “hamstring exercise” you may not be improving the hamstring strength. That’s what made my experience with Protonics so important. You sit for hours, unless you’ve managed to figure out walking, standing or have a more active job. Glute Exercises You May be Getting Wrong After 40 This I emphasized previously. The “big exercises” may not be recruiting enough of the right muscles if you haven’t gotten the neural activation optimized. For our members, the Glute Challenge is inside the Flipping 50 membership and it pairs well with any of our 12-week strength programs, reinforcing results if glutes are a weak link. Not a member yet? Perfect time to join!! Or you can find Glute Challenge here. Low Back Exercises You May be Getting Wrong After 40 What you think is the problem: tight low back and weak abs/core What is really the problem: tight hips and weak glutes and an overburdened lower back because of these. The hip joint is supposed to be a mobile joint. Most of us are sitting too much, then may be attempting to exercise (yah us!) but not be releasing tight hip flexors and getting optimal strength and stretch in the hip or hamstring. The lower back is more or less a “victim” because any torque created due to lack of glute strength and hip mobility. Running vs Walking for Exercise You May be Getting Wrong After 40 What we think we should do to get in shape faster: running What may work better during peri (and post menopause): walking Calorie for calorie, minute to minute running wins. But it was never about calories burned, it was about what the calories did to your hormones that matters. Running in the middle zone (zone 3), is where most go wrong. It’s an intensity where, compared to lower movement or high intensity exercise there are few benefits and often more detriments. If you love running, it feels good, puts joy in your heart, there is a way to include it. But if you think that running wins over walking for optimizing fat weight loss, it’s false. For women, the biggest roadblocks to weight loss are lack of protein and overall calories to support the muscle neededtoo much cortisol worsening anabolic resistancelong duration “cardio sessions” High Intensity Workouts You May be Getting Wrong After 40 Going to bootcamp? Just stop. Do strength training. Do HIIT cardio sessions. Don’t do them together. Don’t do them in addition to a full list of the rest of things!! You’re sabotaging your own results. Coming up you’ll hear about the secret of timing during those HIIT (or SIT) workouts that could make all the difference. Resources Mentioned: The Ultimate Glute Challenge: https://www.flippingfifty.com/store/uncategorized/the-ultimate-glute-challenge Protonics: Watch here: https://www.youtube.com/watch?v=7iQrB5SF-9o (For Debra’...
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    37 mins
  • Workplace Menopause Rights: What Women (and Employers) Need to Know

    Workplace Menopause Rights: What Women (and Employers) Need to Know
    Feb 18 2025

    Just what are your workplace menopause rights?

    As a woman in midlife, it’s important to know that menopause matters at work. It’s more than just a health issue; it’s a matter of rights, voice, and empowerment in the workplace.

    Know your rights, your voice and your power. Empower yourself with the knowledge of workplace menopause rights!

    My Guest:

    Jack Tuckner, Esq.

    Jack Tuckner, a Women’s Rights in the Workplace attorney and founding partner of Tuckner, Sipser, Weinstock & Sipser, LLP, champions workplace gender equality. With 20+ years of experience, he advocates for women facing discrimination, harassment, and pay disparity, from pregnancy through menopause, earning recognition as a trusted media and community voice.

    Catherine Crider, Esq.

    Catherine Crider, a California lawyer and certified labor and postpartum doula, combines legal expertise with hands-on support for families. She teaches childbirth and postpartum classes nationwide and writes on women’s health and parenting for outlets like Forbes and Healthline. Previously, she worked as a licensed educator for children and parents.

    Questions We Answer in This Episode:

    • What does menopause discrimination in the workplace look like?[00:05:10]
    • What steps should you take if you need job accommodations due to your menopause symptoms?[00:22:00]
    • What are the similarities and differences with pregnancy discrimination in the workplace?[00:29:00]
    • How can employers support women going through menopause? [00:25:32]

    There you are, workplace menopause rights. For more information Google the term, too!

    Connect with Jack and Catherine:

    https://womensrightsny.com/

    On Social:

    LinkedIn:

    https://www.linkedin.com/in/jacktuckner

    https://www.linkedin.com/in/catherine-crider-2b5b3232

    Other Episodes You Might Like:

    Think You’re Too Old? Ageism Dismantled with Ashton Applewhite:

    https://www.flippingfifty.com/ageism-dismantled/

    Perimenopause: The Signs Symptoms and Circus:

    https://www.flippingfifty.com/circus/

    The Real Reason for Migraines and Constipation in Menopause:

    https://www.flippingfifty.com/migraines-and-constipation-in-menopause/

    Resources:

    Flipping 50 Membership:

    https://www.flippingfifty.com/cafe

    Flipping 50 STRONGER 12-week program:

    https://www.flippingfifty.com/getstronger
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    39 mins
  • Everything You Didn’t Know About Your Menopause Gut Health (and Need to)

    Everything You Didn’t Know About Your Menopause Gut Health (and Need to)
    Feb 14 2025

    Your menopause gut health is about to get a booster shot. This episode is ripe with information about probiotics, digestive enzymes, your immune system, food sensitivities and so much more.

    Stay till the end and I’ll share the digestive enzyme I’ve now been using for 3 months.

    If you are curious about all the fuss around dairy and gluten and your menopause gut health, this episode will answer some questions! It’s guaranteed to give you some too!

    My Guest:

    Steven Wright is a Health Engineer, Functional Medicine Expert, and founder of The Healthy Gut Company — which helps get transformational results with gut health solutions. The Healthy Gut products are powerful gut health supplements in the world, helping more than 12,000 customers and more than 1,000 tough cases!

    Steven has become a renowned voice in the gut health space, personally creating more than 30 industry-leading educational programs and contributing to over 700 research articles.

    Questions We Answer in This Episode:

    • Why are vitamins and minerals for immune health not always delivering the desired outcomes for people looking for support? [00:21:47]
    • How can you tell if your immune system is smart enough to keep you healthy?[00:23:25]
    • Doesn’t exercise and a low-toxin lifestyle help balance the body and immune system?[00:27:52]
    • Who is worse off right now: middle/older adults or younger generations?[00:30:04]
    • What are paraprobiotics, and why are they a breakthrough for immune support?[00:34:15]
    • How quickly does someone notice a change? Who benefits most from trying it?[00:39:50]

    Connect with Steven:

    https://www.flippingfifty.com/healthygut

    Use this link to enjoy 15% off!

    On Social:

    Instagram:
    https://www.instagram.com/healthygutco/

    TikTok:
    https://www.tiktok.com/@healthygutsteven

    Other Episodes You Might Like:

    Enhancing Gut Health to Enhance Weight Loss & Muscle Strength:
    https://www.flippingfifty.com/gut-health

    Heal Your Gut, Save Your Brain:
    https://www.flippingfifty.com/save-your-brain

    Why Am I Bloated? Is Your Protein Causing Midlife Gut Issues?
    https://www.flippingfifty.com/why-am-i-bloated

    Resources:

    Flipping 50 5-Day Flip:
    https://www.flippingfifty.com/5dayflip

    Flipping 50’s Metabolism Makeover 2.0:
    https://www.flippingfifty.com/mm2
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    48 mins

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Profile Image for wendy p

Fabulous information! So much inspiration and solid tips!

I appreciate all the information Debra shared. It all makes sense! Nothing weird or costly, just good information!!

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Flipping Fabulous!

I love the variety of topics, the level of expertise and research and the personality/voice. Even younger women would benefit. My fitness, sleep and quality of life are better since listening. I learn something every episode!

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Informercials without information

I was looking forward to getting something out of these podcasts. They ended up being interviews without substance where you have to find the website of the person she is interviewing and fork over a bunch of money to get any of the actual usable information.

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