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
  • Fit or Fat? Training and Measuring Fitness in Menopause

    Fit or Fat? Training and Measuring Fitness in Menopause
    Sep 6 2024
    Measuring fitness in menopause is complicated. I’m going to take a stab at this and let you know that if you’re not measuring beyond your weight, body composition, inches, and muscle mass at regularly scheduled intervals, you’re doing a disservice. We get all up in the business of burning calories (wrong goal), having it “feel hard” (sometimes the wrong goal), and forget to measure strength (did you see Olympians test grip strength??? Impressive!) and how well your training is actually helping your HEART. Let’s go there. Yes, you want to gain lean muscle. It immediately improves your body composition and takes stress from your heart and joints. It also boosts your metabolism, energy, and blood sugar balance, decreasing insulin resistance and your metabolic health improves. But your heart fitness IS important. Mistakes in Measuring Fitness in Menopause and Beyond. You don’t want or need to know your pace or that you did a mile while you’re doing it. Why? It gives you a false impression of “good” “bad” and means zero. When you’re going uphill, you’re going to go slower. When you’re doing an interval workout you also won’t go as fast as when you’re simply walking a steady state (because to do an interval right you should be recovering completely and that means going slower than your steady pace). Only if you personally are doing the exact same trail or route you’ve done and you’re trying to go as fast as you can, would that be important. Not knowing what your heart rate being higher or lower than normal exertion heart rates mean you may interpret it incorrectly as “good” or “bad.” Measuring Fitness in Menopause During Heart Rate Zone Training Unless you’ve been tested … on the treadmill or bike by an experienced trainer who can monitor your stages and interpret results… the zones shown are based on “average.” For adults over 40, age-related predictions underestimate where you should be. You’re then going to get a red flag when potentially you shouldn’t. On an interval day, you’re not “working too hard” simply because your breathlessness exceeds some arbitrary heart rate not based on you. If it doesn’t feel like a fit, get tested. (more below) But on a recovery day, you absolutely could be working too hard even if you “feel fine.” All signs should be assessed, not just one. How do I know this? Less from 40 years of exercise physiology education (and 25 as an educator/master trainer of other trainers)… And more from time training as a triathlete. From day 1 that I decided I wanted to be (I was 20 working at a health club in the south my summers in college) to the point I actually did begin training (I thank 4-0 for making me take action), I was working with a science-geek coach who daylighted/moonlighted as an engineer at a university and a USAT coach to some pros as well as age-group weirdos like me who went to the country club pool… to swim laps, got up at 3am at USAG (golf) events with my son to run miles in the dark before his tee-time. You get the idea. Had I not experienced the ability to test both in clinical settings (I did years of VO2 max testing on students every semester after having done it myself in undergrad and grad school) and more accessible predicted and associative zone testing that can be done using Heart Rate monitors and treadmill protocols to arrive at personal zones, I would have severely UNDER or OVER trained. My post here is to help you avoid doing that. And avoid what you THINK is ideal based on the “peer pressure” from social media that may be less supportive than it is distractive. Measuring Fitness in Menopause (what we think) Always working as hard as possible when exercisingCompletely relying on “feels like” for recovery status between sessionsGetting heart rate high in a long endurance workoutThe more intervals the betterDoing weightlifting and cardio intervals alternatelyIt feels hardIt makes me lose weight Measuring Fitness in Menopause and beyond (What is Really Good) Knowing how hard to push for 4 mins vs 30 secondsKnowing how to do a recovery day and keep heart rate lowNot allowing heart rate to creep up during a recovery workoutUsing high intensity intervals on specific daysReaching muscle fatigue with a muscle-specific workout (followed by 48 hrs min recovery)Reaching breathlessness in interval training when you’re fresh for optimal speed, resistance or power (depending on the mode)Understanding bike, rowing, and swim heart rates will differ from on your feet but breathlessness doesn’t lie The bottom line is this… A good fitness program improves: strengthabsolute skeletal musclebody composition (decreases body fat)energy levels throughout the dayspeedheart rate response at the same effort level (lower heart rate at same effort over time)heart rate recovery rate after exercise So, if you aren’t TESTING, before you start and periodically, let’s get that started right now, ...
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    36 m
  • Running Long in Midlife and Beyond One 50-mile Run for a 50th Birthday

    Running Long in Midlife and Beyond One 50-mile Run for a 50th Birthday
    Sep 3 2024

    50 miles for 50th bday?

    Running long in midlife isn’t the first thing (or second) I recommend to women. But what happens when your peak estrogen levels were at least a decade ago? What if you’ve got a crazy goal, want to go for it, and you know how to interpret reactions and respond accordingly?

    Come on this unique trail as I interview a friend and colleague around her idea of a fun birthday party that not all of us will appreciate the same way.

    My Guest:

    Margaret Floyd Barry is a functional nutritionist, author, speaker, educator and advocate of optimal health through nutrition of adult life. Seeing family members suffer the effects of chronic illness from a young age, Margaret helps others find a better way back to optimal health and wellbeing.

    Margaret worked on complex cases of autoimmune, including her own. She established a powerful system for restoring health by addressing the root cause of illness. Margaret teaches fellow practitioners the proven system with life-changing results through Restorative Wellness Solutions, which has trained and certified over 1200 qualified health practitioners worldwide. She is the author of Eat Naked: Unprocessed, Unpolluted and Undressed Eating for a Healthier, Sexier You and The Naked Foods Cookbook.

    Questions We Answer in This Episode:

    • What inspires a woman to run 50 miles for her 50th birthday? [00:05:30]
    • How long have you been running? [00:09:00]
    • Where are you in the menopause timeline? How much has that changed your training and recovery? [00:21:20]
    • How do you train for a 50 mile run differently than your previous marathons? What was the result? [00:21:20]
    • What were the key dietary strategies you used? What are the results? Were they different in the past? [00:26:50]
    • How did you manage autoimmune disease and training at this level, without triggering an all out autoimmune flare? [00:32:20]
    • How did recovery play into things? [00:26:10]
    • Would you do it again? Does longer appeal to you? [00:40:20]
    • Did training take a toll on energy for work or relationships? [00:24:40]

    Connect with Margaret:

    • www.margaretfloydbarry.com

    On Social:

    • Instagram: https://www.instagram.com/margaretfloydbarry or https://www.instagram.com/restorativewellnesssolutions/

    Other Episodes You Might Like:

    • 78 Year Old Endurance Athlete Training for Triathlons: https://www.flippingfifty.com/endurance-athlete/
    • Ironman Dexter Yeats About Being 72, Unstoppable, and Unique: https://www.flippingfifty.com/ironman-dexter-yeats-72-unstoppable-unique/
    • Take a Walk with a 57-year old Book Author | Just 1400 Miles: https://www.flippingfifty.com/take-a-walk/
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    48 m
  • 5 Non-Exercise Ways to Boost Fat Burn

    5 Non-Exercise Ways to Boost Fat Burn
    Aug 30 2024
    This simple list of non-exercise ways to boost fat burn has turned my YouTube channel subscribers upside down! Meaning they’ve flipped over them! It’s crazy! Secretly my hope is that YOU are using these as extra insurance, and not your only line of defense. Increase Water Intake to Boost HydrationIncrease Protein Intake Thermogenic effect of food - almost 30 percent of it goes to digest and breakdownMuscle protein synthesis even - 30% of it toward digestionEven without resistance training there is a muscle protein synthesis Sleep More Consistently Release of testosterone and growth hormoneSame wake time is the fastest way to reset your circadian rhythm Limit or Eliminate Alcohol Metabolizing alcohol all other metabolism stops (food gets stored as fat)It’s metabolized as sugar, increasing blood sugar then insulinThe after effect is as bad: negatively impacts sleep, causes blood sugar issues the next dayNegatively impacts hydration levelsDecision-making skills are gone so making good choices is hard! Move More Exercise Less The variability between N.E.A.T. is up to 2000 calories a day between those who are active and sedentary. While you might burn 300 calories or even 600 in an ambitious workout, beware … it also can come back to bite some midlife women but having them sit more than ever.Experts categorize NEAT into three main subcomponents comprising body posture, ambulation, and all other spontaneous movements including “fidgeting” 5 Non Exercise Ways to Boost Fat Burning References: Baseline drinking water consumption and changes in body weight and waist circumference at 2-years of follow-up in a senior Mediterranean population: https://www.clinicalnutritionjournal.com/article/S0261-5614(21)00264-8/fulltextWeight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage: https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290International Society of Sports Nutrition Position Stand: protein and exercise: https://www.tandfonline.com/doi/full/10.1186/s12970-017-0177-8Effect of alcohol on postmeal fat storage: https://pubmed.ncbi.nlm.nih.gov/8116538/#:~:text=Alcohol addition (A) or isoenergetic,metabolized (0-6h).Non-Exercise Activity Thermogenesis in Human Energy Homeostasis: https://www.ncbi.nlm.nih.gov/books/NBK279077/Effect of resistance training volume on body adiposity, metabolic risk, and inflammation in postmenopausal and older females: https://www.sciencedirect.com/science/article/pii/S2095254623000972Combined Aerobic and Strength Training and Energy Expenditure in Older Women: https://www.researchgate.net/publication/239733834_Combined_Aerobic_and_Strength_Training_and_Energy_Expenditure_in_Older_Women Other Episodes You Might Like: 5 Keys for Building Muscle After Menopause | More Fat Burning & Fat Loss: https://www.flippingfifty.com/building-muscle-after-menopause/Is Zone 2 Best for Fat Burning in Menopause https://www.flippingfifty.com/fat-burning-in-menopause/Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/ Resources: 10 Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challengeSTRONGER Tone & Define: https://www.flippingfifty.com/getstrongerTEDx Talk: https://www.flippingfifty.com/TEDx
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    35 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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