The Flipping 50 Show

De: Debra Atkinson
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  • Resumen

  • 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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Episodios
  • Timetable for Strength Training Benefits in Menopause

    Timetable for Strength Training Benefits in Menopause
    Oct 4 2024
    You’re just a workout, even a warm up set, away from strength training benefits in menopause. In this episode you will learn or get a refresher on just how soon you can expect to get those immediate results we all crave. Unlike Amazon you can’t get them dropped on your doorstep in a few hours, but you will be pleasantly surprised (or reminded) by the fact that some changes happen in seconds. Within Minutes these are Happening: Increased Heart Rate - which means increased blood flow to brain and because of that a decreased level of pain and increased sense of alertness and creativity and problem solving Release of Anabolic Hormones - testosterone and growth hormone blood sugar reduction - it's used for the fuel for the exercise, even 10-15 air squats works so of course, if you're lifting with a load or tempo that causes more muscle stress Release of Neurotransmitters - this occurs more with intense exercise and may take a few minutes but by the end of your workout, dopamine, and Improved Neuroplasticity - if you're trying to learn a new language or absorb new information you might want to push play while you're working out. How to amplify these while you workout? Want more "feel good" hormones ? Play music you love, workout with a friend (and yes, even an exercise video if you feel like the instructor "gets you" and is more than a drill sergeant could do this) Want to take advantage of learning or inspire a little creativity? If you're already working on a project, absorb a little content about it before the workout and don't necessarily dwell on it while you workout. Your brain may actually answer questions you ask while you're taking a break from it. But also, listen to that Spanish lesson or informative podcasts while you exercise. Within days or weeks these strength training benefits occur Reduce Hot Flashes - in the 24 hours after a moderate or higher intensity workout. The same is not true of low or leisurely activity. A 2012 study in the medical journal Menopause. Continued Neural Connection - studies show a large part of initial gains - up to 8-12 weeks of training - are still due to that stronger neural connection. During this time, heavier may not be better, especially for women in midlife with history of injury or tendency toward injury. Blood Sugar Control Improves - reducing insulin resistance issues that negatively impact visceral belly fat, so you will be on the path to reducing total fat as well as directly impacting visceral fat Strength Increases - due primarily to the neural connection as your brain learns or also strengthens the signaling between brain and muscle while you're learning a new movement pattern or waking up an old one. This isn't yet due to size (or hypertrophy) so the first few weeks you may not see noticeable change but you will already be picking up a heavier weight. Fiber Size Increases - after those first weeks and as that neural connection continues, muscle fiber size increases, and you'll likely see more tone as evidence. Changes in Fiber Type - less noted but the anaerobic exercise improves your type two or fast twitch fibers. So important for aging because these are lost without intentional stimulation. These changes will continue and enable more powerful speed and agility work that further enhances your aging process. Tendons And Ligaments Improve - a big bonus for midlife women who have lost estrogen and are thus more prone to injury. You'll be improving resilience in those for every day activities as well as preparing to do heavier work that will be a greater stimulus for bone and metabolism boosts. Over Months and (lasting) Years....these strength training benefits occur Reversed Aging Effects of 179 Genes Associated with Aging - hello game-changer. If you start October 1 by April 1 (no kidding) you'll be younger. Increased Bone Density - with the right progressive protocol (we don't jump in at the end and we can't stay at the beginning if you're able to do more) significant changes take 9 months to a year for the bone remodeling process. But if you're having an annual DEXA (and I highly recommend you do), you'll have noticeable change with strength training as you also fix any gut issues. Reduced Risk of Both Sarcopenia and Osteoporosis in Late Life - muscle and bone loss historically have been issues related to metabolic disease and structural issues related to falls, fractures, bedrest, weakness and injury directly related to falls or consequent falls. Resistance training is proven to decrease this risk. But ? Pilates and yoga may be on the continuum... they are on the left... not the right. Psst. Sarcopenia and osteoporosis BOTH begin in your 30s. Muscle peaks at 25, bone at about 30. Losses of each begin around 30 and 35, respectively. Think about what you were doing. Were you consuming adequate protein? Doing high impact and high intensity resistance training? Were you prioritizing sleep? Or were you on weight loss diets one after the other, ...
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    39 m
  • From Managing Menopause to Winning Menopause What’s Your Story?

    From Managing Menopause to Winning Menopause What’s Your Story?
    Oct 1 2024

    Just to be clear, this podcast is less about managing menopause in the physical sense of the term and more about what you might be telling yourself about it. If you are stuck in the messy middle, or you’re itching for a change, and perhaps just don’t know what that is, this is for you.

    If you think life right now is hard or you are overwhelmed, I think this episode will be one you’ll find rather awesome in the real sense of the word.

    We’ll dive into the mindset shifts and emotional resilience to navigate this phase, helping you embrace the possibilities that lie ahead.

    “After surviving a triple devastation in losing the love of her life, her job, and her health all at once, Dr. Marjah Simon-Meinefeld began a 10+ year journey studying, reading and listening to everything she could on deliberately creating a new life.”

    My Guest:

    Marjah Simon is the visionary behind Author Writer’s Academy, where successful entrepreneurs, entertainers, and executives become authors effortlessly. With a rich background in law, military service, modeling, and business, Marjah is a seasoned attorney and international speaker.

    Marjah's impressive portfolio includes not only 5 of her own books but creating 100+ published authors, making her a prolific coach, writer, and a dedicated mentor to aspiring writers. Join her at Author Writer’s Academy to share your amazing story with the world.

    Questions We Answer in This Episode:

    • Say more about “deliberately creating a new life” for women managing menopause changes [00:09:40]
    • Do you think hitting bottom is required to get to the top? [00:12:50]
    • Discipline and drive would seem to be common denominators in your background and history, talk about intentional health decisions and actions daily [00:08:50]

    Connect with Marjah:

    www.awa4Life.com

    https://marjah360.com

    On Social:

    • Facebook: https://www.facebook.com/marjah.simon
    • Facebook: https://www.facebook.com/AuthorWritersAcademyFB
    • Instagram: https://www.instagram.com/marjahauthorcreator/
    • Instagram: https://www.instagram.com/authorwritersacademy/
    • YouTube: http://www.youtube.com/@marjahsimon
    • TikTok: https://www.tiktok.com/@marjahauthorcreator

    Other Episodes You Might Like:

    • Ironman Dexter Yeats About Being 72, Unstoppable, and Unique: https://www.flippingfifty.com/ironman-dexter-yeats-72-unstoppable-unique/
    • Think You’re Too Old? Ageism Dismantled with Ashton Applewhite: https://www.flippingfifty.com/ageism-dismantled/
    • Starting Over Better Than Ever Over 50 https://www.flippingfifty.com/starting-over/

    Resources:

    Marjah’s Amazon book ‘Next Life Next’ https://a.co/d/7IVEnaA

    Stronger 12-week program: https://www.flippingfifty.com/getstronger
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    49 m
  • 2 Big Obstacles to Gaining Lean Muscle and Fat Loss After 40

    2 Big Obstacles to Gaining Lean Muscle and Fat Loss After 40
    Sep 27 2024

    Chances are if you tuned into this based on the title you’re not exactly where you want to be right now. Fat loss after 40 could be a challenge in spite of your best effort. Gaining lean muscle could feel like it’s slipping through your fingers.

    To those regular listeners who are here no matter what, I thank you too, even if you’re not necessarily dealing with failed results, maybe you’re loving life right now! Someone you know may be and you can help them understand it is my hope from this episode.

    Spoiler alert, I’m going to tell you the two most common endocrine-related reasons right up front. And, there’s more to the story. Because just knowing isn’t enough. One, most of us when we do know what to do have to overcome habit gravity and decades of dogma about the messages you’ve been given.

    But for you listener, it’s possible that you have limiting beliefs acquired simply by living and being subject to the environment you were.

    You may be listening and have always worked hard and believe hard and more is the answer.

    Or… You may be under the impression, “girls don’t run” or lift, or fear injury from exercise.

    Ironic, that we can have grown up in the same era but have such diverse beliefs but I’ve found working with women over 40 for 4 decades, there is definitely a wide continuum of belief about exercise success.

    That… if you’re willing or open… can change. We all harbor some limiting beliefs. Once we recognize them we can still hold onto them.

    Why Gaining Lean and Fat Loss After 40 are More Challenging

    1. Too little anabolic hormone influence

    2. Too much catabolic hormone influence

      (by exercise, nutrition and lifestyle habits)

    Questions We Answer in this Episode:

    • What are the biggest obstacles to fat loss after 40? [00:14:30]
    • Why do we hear this and struggle to implement it? [00:17:20]
    • How do you know which you might be doing? [00:25:40]
    • How do you deal with prior injury and fear of reinjury? [00:29:40]
    • What makes you more prone to struggle with fat loss after 40? [00:21:20]

    These alone are not the problem...

    Anabolic hormones include:

    • Estrogen
    • Testosterone
    • Growth Hormone
    • Insulin (to a small extent)

    Catabolic hormones include:

    • Cortisol
    • Insulin

    Let’s look at the physiology of menopause.

    • Hormonal Shifts: Estrogen, testosterone, and growth hormone decrease related to your age and lifestyle habits than menopause alone. Collectively though those three hormones can make or break your progress.
    • Insulin’s Role: While insulin helps regulate blood sugar, too much can lead to fat storage, especially if muscles and the liver can’t absorb it efficiently.
    • Liver Health: A liver overloaded with toxins or processed foods may struggle to support metabolism and hormone function.
    • Muscle: If you have little muscle and don’t move regularly, your body has limited capacity to store glycogen (which insulin uses to lower blood sugar) and is instead stored as fat.
    • Cortisol and Stress: This stress hormone can break down muscle and increase fat storage. Prolonged exercise elevates cortisol, while short, intense workouts raise it temporarily but allow it to drop post-workout.
    • Exercise Balance: Overdoing endurance activities might increase fat storage. Finding balance in your workouts is key.
    • Strength Training: Essential for maintaining muscle mass and bone density, strength training should complement other activities like Pilates or yoga.

    Other Episodes You Might Like:

    • What They Don’t Teach Women About Strength Training and should: https://www.flippingfifty.com/teach-women-about-strength-training/
    • Muscle is an endocrine organ – Muscle is HRT for Women 40+: https://www.flippingfifty.com/hrt-for-women/
    • 21 Reasons Weight Training Should Be Mandatory Exercise After 50: https://www.flippingfifty.com/weight-training-should-be-mandatory/

    Resources:

    • STRONGER: https://www.flippingfifty.com/getstronger
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    40 m
Ejercicio y Actividad Física Hygiene & Healthy Living
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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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