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’...
    Show more Show less
    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
    Show more Show less
    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
    Show more Show less
    48 mins
  • Love Relationships and The Health & Hormone Connection

    Love Relationships and The Health & Hormone Connection
    Feb 11 2025

    After 50, love relationships take a turn. For women who become more educated and mature their relationship may no longer solve a problem they can’t solve on their own.

    My respected guest and Flipping 50 returning favorite on love relationships, Dr. John Gray.

    My Guest:

    John Gray, author of Men Are from Mars, Women Are from Venus, wrote the iconic relationship book, a global bestseller translated into 45 languages. With 20+ books, including Beyond Mars and Venus, he transforms how men and women view relationships, blending communication skills and nutrition for lasting health and romance. Featured on Oprah and other major media, he shares insights through books, blogs, and workshops. More about John here.

    Questions We Answer in This Episode:

    • Can you address how relationships impact anti-aging? [00:10:20]
    • Does a relationship need to follow a traditional model (same household, romantic), or can male friendships also provide value? [00:10:45]
    • You mention romance for hormone stimulation—would “hormone optimization” be a better term?[00:40:37]
    • Are romance and love relationships the ultimate biohack?[00:25:05]
    • How does romance or relationships optimize hormones? [00:41:15}
    • How is the stress response related to a woman’s relationships? [00:13:51]
    • Why is this more significant for women than men as they age? [0013:35]
    • A recent Joe Dispenza video discussed single women who don’t rely on dopamine or oxytocin from relationships may experience fewer emotional highs and lows and find other ways to create stability. How does this perspective align with your views? [00:36:48]

    Connect with John:
    https://www.marsvenus.com/

    On Social:

    Facebook:
    https://www.facebook.com/Mars.Venus.John.Gray

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

    Twitter:
    https://x.com/marsvenus

    Other Episodes You Might Like:

    You Ask Libido and Hormone Balance Qs: Dr John Gray Answers:
    https://www.flippingfifty.com/libido-and-hormone-balance/

    Create Natural Hormone Boosts with Dr. John Gray | MarsVenus:
    https://www.flippingfifty.com/natural-hormone-boosts/

    Resources:

    5 Day Flip:
    https://www.flippingfifty.com/5-day-challenge-new/

    Protein Products:
    https://www.flippingfifty.com/protein
    Show more Show less
    55 mins
  • 12 Strength Training Mistakes in Menopause Robbing Your Results

    12 Strength Training Mistakes in Menopause Robbing Your Results
    Feb 7 2025
    Most commonly the challenge is gaining lean muscle. Doing all the things but can’t seem to gain muscle? Then tune in and go through this like a check list of 12 strength training mistakes in menopause that could be the reason. It just takes one. But if there are multiple, it’s compounded and in this case, not interest but penalty! Join us at Metabolism Makeover 2.0 to support your journey avoiding the 12 strength training mistakes in menopause. Overworking Small Muscle Groups [00:02:20] You need fewer of these small muscle group-focused exercises in your routine if you prioritize the major muscles like chest (pectoralis) and back (trapezius and Latissimus Dorsi). If the secondary (biceps and triceps) muscles are going to get a workout most of the time, these will rob you of time and energy that is better spent on major muscles if you aren’t getting in the adequate volume there. Skipping the Warmup [00:06:40] Nearly a decade ago, I began sharing the fact that if you skip the warmup, you also miss an opportunity to increase total energy expenditure during a workout. It’s not only about injury prevention. There’s an increased blood circulation, improved energy expenditure, mobility and you can work closer to your capacity. If fitness and longevity are truly goals, “exercising” is not the same as working at your capacity and safely, sanely raising the roof on your fitness level so that age doesn’t automatically result in slowing down or gaining weight. Not Resting Between Sets Long Enough Before [00:13:10] Rapidly moving from one exercise to the next, was yesterday. The “metabolic conditioning workouts” are a nice anomaly, a change in pace. Rest between sets of strength training. Reach complete muscle fatigue or within 2 reps of it. If you do HIIT, separate the sessions so you get the best benefit from it and from strength. If you are not getting stronger, not increasing muscle, and these are your goals (in order, perhaps to improve body fat % ultimately), it’s a “how” you’re doing it problem. Plan Your Routine to Avoid 12 Strength Training Mistakes in Menopause No Organized Plan [00:17:30] You either default to using what’s available at the gym or doing the same exercises in the same sequence every time. If you’re not careful you won’t change the stimulus (by changing the sequence and sets/rep combination) and may also not be getting enough sets per muscle group in each week. It doesn’t mean that all sets for a muscle group must be all the same exercise. A super set of 6 different exercises for the triceps works. The next workout you may just do 3 and you’re still covered… if you planned it that way. Not Sleeping Enough or Not Changing the Workout When You Don’t Sleep [00:20:50] The sleep you get will determine the benefit you get from exercise. If you don’t prioritize, your workouts will suffer too. You’re also at risk for injury, not only because your body isn’t fully doing the repair job or releasing testosterone and growth hormone in deep cycles of sleep as it should, but because coordination suffers. Treating Soreness or Worn Out an Indication of “Good Workout” [00:22:40] When you work muscles, it’s normal to feel sore, even if you’re extremely fit. Some muscles like quads and glutes are used to a lot of activity and tend to get sore less often. But there are two genes associated with soreness and you may either be predisposed to be sore or not. It’s not a good indication of whether you worked hard enough. If you reached muscle fatigue or came close, you gave the muscle enough stimulus. The first sign of poor recovery was soreness after workouts, the second was reduced performance during workouts. 12 Strength Training Mistakes in Menopause to Avoid and Nurture Your Body Dependence on Supplements and Negating Balanced Whole Food Meals. [00:27:00] If you’re all too willing to jump to EAAs, or BCAAs but won’t eat regular meals that result in satiety, chances are your lack of micro and macronutrients will catch up with you. “Food first”, then allow supplements to take you the rest of the way. I don’t like to “count” calories on a regular basis but a snapshot is very helpful for checking in. Often for knowing when you’re eating too little. Taking Too Much Advice (or Too Little From Too Many People) [00:30:20] It often takes even gurus a while to come around. You have to love Vonda Wright and Mary Haver sharing their own menopause journeys. We need more women like them. They’re open about not knowing what they didn’t know about menopause, as physicians and women. You have at your fingertips access to women who learned the hard way, so you don’t have to. Just don’t jump in the middle. You need an onramp. Ignoring Nutrition Needs. [00:32:30] The talk is “calorie deficit.” Yet, 80% of women in our community under-eat for their mere existence (resting metabolic rate) and then try to put their foot on the accelerator for ...
    Show more Show less
    48 mins
  • What You Don't Know About Hormone Tests (Wish I'd Known Sooner!)

    What You Don't Know About Hormone Tests (Wish I'd Known Sooner!)
    Feb 4 2025

    In this special episode, you get to join me in a doctor’s appointment and lm tell you… what you don’t know about hormone tests could be the difference in feeling 10x better and aging better too!

    If you don’t know about hormone tests that there are not only different test, but different ways to interpret them from norms to optimal….if you don’t know that some doctors don’t know all test and couldn’t order them if they did because they don’t know how to interpret them… then you’re in for a treat…. And education!

    My Guest:

    Dr. Sharon Stills is a Naturopathic Medical Doctor providing comprehensive health care, therapeutic and diagnostic services to patients worldwide. She combines her conventional medical training, data-driven science, cutting-edge diagnostic tools and a deep knowledge of natural healing to effectively identify and treat health concerns ranging from allergies to end stage cancer, and everything in between

    Questions We Answer in This Episode:

    • Why do a Wet Urine Test? [00:02:18]

    • What are Metabolites? Why do they matter when it comes to your hormones? [00:04:35]

    • How does Estrogen impact your body and what can you do to keep them in balance? [00:04:41]

    • Why is Testosterone important to women? How can you support healthy levels? [00:27:01]

    • What does DHEA do and how can you optimize it? [00:29:17]

    • How can you accurately Cortisol? What does it mean for your stress levels? [00:37:01]

    • How can you boost Oxytocin naturally? [00:38:37]

    • How does Thyroid affect your metabolism, energy, and mood? What can you do to balance it? [00:43:17]

    Connect with Dr. Sharon:
    https://www.flippingfifty.com/drsharon

    On Social:
    Instagram:
    https://www.instagram.com/drsharonstills/

    Other Episodes You Might Like:

    Circadian Rhythm Hacks for Muscle in Menopause:
    https://www.flippingfifty.com/Circadian-Rhythm-Hacks

    Can I Still Start Hormones 10 Years After Menopause? Doctors Respond:
    https://www.flippingfifty.com/start-hormones-10-years-after-menopause

    Which Hormones Matter Most in Meno(pause):
    https://www.flippingfifty.com/which-hormones

    Resources:

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

    Sleep Yourself Skinny:
    https://www.flippingfifty.com/sleep-yourself-skinny

    Show more Show less
    58 mins
  • Protect Your Vision in Midlife and Beyond

    Protect Your Vision in Midlife and Beyond
    Feb 1 2025

    Can you improve your eyesight and protect your vision in midlife? Vision health goes far beyond eyesight and the ability to see the golf ball or the small print on the supplement bottle.

    Aging doesn’t mean dimming sight; it’s possible to preserve and improve vision with the right knowledge and tools. Did you know you can slow the aging effects on your eyes? Stay tuned to learn how to protect your vision in midlife!

    My Guest:

    Dr. Bryce Appelbaum is a pioneer in neuro-optometry passionate about unlocking life’s potential through vision. His expertise includes reorganizing the visual brain post-concussion to return to learn and return to life, remediating visual developmental delays interfering with reading and learning, and enhancing visual skills to elevate sports performance. You may have seen him on the podcast circuit as a recent guest on MindBodyGreen, Chris Kresser’s Revolution Health Radio, and Cynthia Thurlow's Everyday Wellness.

    Questions We Answer in This Episode:

    - What is the difference between eyesight and vision? [00:04:15]
    - What do women in midlife need to know about their vision? [00:07:15]
    - What are the key things you should be doing if you want to maintain your vision as you age? [00:11:55]
    - Is it possible to reverse the effects of aging on your vision? [00:13:05]
    - What is the screen pandemic and how is it contributing towards the global decline in vision? [00:26:05]

    Connect with Dr. Bryce:

    https://www.flippingfifty.com/screenfit

    Enjoy $200 discount when using this link

    On Social:

    Facebook:

    https://www.facebook.com/myvisionfirstoptometry

    Instagram:

    https://www.instagram.com/drbryceappelbaum/

    Youtube:

    https://www.youtube.com/@visionfirstwithdrb

    Other Episodes You Might Like:

    Ditch Your Glasses or Contacts? Naturally Clear Vision:

    https://www.flippingfifty.com/clear-vision/

    Healthy Eyes and Vision Tips for Women in Menopause:

    https://www.flippingfifty.com/eyespy/

    Resources:

    Flipping 50 Membership:

    https://www.flippingfifty.com/cafe

    Flipping 50 STRONGER 12-week program:

    https://www.flippingfifty.com/getstronger
    Show more Show less
    33 mins
  • How to Exercise with High or Low Cortisol in Menopause

    How to Exercise with High or Low Cortisol in Menopause
    Jan 31 2025
    With either high or low cortisol in menopause, the way you exercise has to change. Yet, this is a gap in fitness education for trainers, instructors and coaches who don’t get training specific to women in menopause. So, whether you’re here for yourself or here as a coach or trainer who does now or wants to coach women in midlife and beyond, this episode is for you. In this episode, I talk about the impact of exercise intensity on cortisol and how cortisol is used for the energy to do exercise, cortisol changes that occur in menopause, and what’s really wrong with the way we can interpret the signs of high or low cortisol… all so you can avoid making mistakes that might make you worse, or prevent you from ever having an issue in the first place. Questions We Cover in This Episode: Why are high or low cortisol in menopause so prevalent? [00:04:00]What’s the difference between someone “apparently healthy” and high or low cortisol? [00:04:30]How would you test to know? [00:11:30]Without testing what does abnormal cortisol feel like? [00:13:50]How does exercise impact cortisol levels? [00:16:30]What mistakes do women (and trainers & coaches) make with exercise recommendations? [00:28:10] Looking at Exercise Science for High or Low Cortisol in Menopause Low-intensity exercise may decrease cortisol levels or keep them steady. Prolonged activity, however, can cause cortisol to rise. Moderate to high-intensity exercise increases cortisol. Prolonged “aerobic” exercise at higher intensities can significantly elevate cortisol concentrations. At about 45 minutes, to less than an hour, cortisol begins to rise significantly above resting levels and then not have the corresponding fall that is beneficial for us. This elevated cortisol response can occur even with exercises you’ve done for years. With declining estrogen, life itself becomes more stressful. For women engaging in long endurance activities without proper fuel, recovery, or adjustments, results may stall—or even backfire.. This doesn’t mean giving up long runs or rides forever but prioritizing muscle, bone, and brain health temporarily. Why Elevated cortisol is indicative of muscle catabolism, increasing the loss of lean muscle tissue. This is a significant health concern for the growing elderly population. The rate of cortisol production changes as we age and has differing responses to exercise intensities in males and females. Cortisol production is correlated with exercise intensity and duration but does not increase the same across all exercise intensities. Higher exercise intensities and duration appear to be the main contributing factors that influence the production of cortisol, increasing the potential for muscle catabolism and muscle loss. The longer the duration, or the higher the intensity, and certainly both combined, the greater the increase in cortisol. Other factors like heat, humidity, intake of carbohydrate and hydration can impact cortisol levels. Last, of course the higher the conditioning level you have the less of a stress response (cortisol rise) you’re going to have to the same level of duration or intensity in a deconditioned level. That is, the stress response will occur sooner for the deconditioned than later. Low Cortisol Solutions When Dealing with High or Low Cortisol in Menopause With low cortisol levels (adrenal stress), overtraining is the biggest risk. Small exercise snacks, lower intensity exercise is the first step. Gradually adding in resistance training in short sessions to support blood sugar stabilization is the goal. Monitor to be sure you don’t go backward. Keep in mind cortisol and adrenaline are needed to support intense exercise. Your body doesn’t currently have it, so high intensity workouts like intervals and metabolic conditioning (bootcamp style) are not favorable for you. You won’t benefit from them right now. Low intensity and low volume resistance training would mean lower rep ranges and higher number of sets (3-5) with a few compound exercises. You’re going to skip old school advice for 8-10 exercises for each muscle group. High Cortisol Solutions when Dealing with High or Low Cortisol in Menopause Short interval sessions or metabolic conditioning can be effective, but be mindful to keep them short. Start with 1 session and add a second only if it’s improving, not draining your energy. These sessions may help reduce cortisol, but going too long, even if it feels good, can backfire. Neurotransmitters may push you to continue, but elevated cortisol and adrenal fatigue will eventually catch up. High cortisol breaks down muscle, so strength training is essential. Use heavier weights and increase your rest time (by using balance exercises, stretches or core) to make the most of your time. The HPA-Axis issue, that is adrenal fatigue, needs time away from longer duration and high intensity workouts to allow the brain and adrenals to start communicating effectively again. It ...
    Show more Show less
    48 mins