『The Flipping 50 Show』のカバーアート

The Flipping 50 Show

The Flipping 50 Show

著者： Debra Atkinson
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 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 エクササイズ・フィットネス フィットネス・食生活・栄養 衛生・健康的な生活
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  • Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?”

    Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?”
    2025/07/04
    Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?” Recently, a listener asked a menopause exercise question, "I'm doing strength training three times a week for 30 minutes. Is that too much? If you have wondered, or wonder what is enough, too much or the Goldilocks for you, this is for you. Based on a study in Ireland called Menowell (not to be confused with the bars), almost 70% of us get our information from friends and 50% get information from social media. So, beware. Even researchers right now are spending a lot of time and energy getting eyeballs and making shocking statements. Instead of merely sharing the facts, they’re being as inflammatory as the influencers they claim not to be. Quick Overview: Menopause can bring bone loss, muscle loss, metabolic changes, mood shifts & symptoms like hot flashes and sleep troubles. Promise: By the end, you'll know how to calibrate exercise for maximum benefit and minimal burnout, even if you’re not experiencing any of these. Why exercise is non-negotiable? Exercise is medicine. Muscle is medicine and an endocrine organ. Muscle is HRT if you allow it to be. Like any other medicine, the right dose and timing are crucial. How much is too little? I could answer in a very generic way: Minimum WHO/HHS guidelines: 150 min moderate aerobic + 2 strength sessions weekly Under 150 min weekly leads to missed benefits like bone density maintenance and cardiometabolic protection This is not a generic podcast and you’re not a generic woman. So, let’s answer with the uniqueness you deserve. Whether you’re exercising too little or too much your body leaves both objective and subjective data. Red flags of Undertraining and Overtraining: Persistent fatigueOngoing symptomsPlateau in strength/mood/weight. More Answers to Your Menopause Exercise Questions When exercise becomes too much: Excessive high-intensity sessions >3× weekly without recovery ups injury risk—especially for connective tissue for women in midlife. Overtraining stress can aggravate symptoms, disturb sleep, mood, and adrenal health, appetite/cravings and libido. Finding the sweet spot: Measure muscle and body fat (See Resources for my smart scale picks.) Measure waist girth Measure bone density through Dexa scan Do-It-Yourself checklist: Track energy, sleep, mood, focus, libido, digestion, elimination (See Resources for Flipping50 Progress Tracker) Between your objective and subjective measures, are you getting what you want? Not just immediate but long term? References: Cooper, D., Ward, K., Kavanagh, R. and O’Connor, S. (2023) ‘‘MenoWell’: A pilot 6-week novel, online, multimodal exercise and health education programme for women in all stages of menopause living in Laois, Ireland’, Physical Activity and Health, 7(1), p. 303–318. Other Episodes You Might Like: Previous Episode - Essential Oils for Menopause Hormones | Essential How-to for Essential OilsNext Episode - Simple Ways to Know if You’re Following Protein Rules in MenopauseMore Like This - Exercise and Hot Flashes and Other Menopause Symptoms Resources: Join the Flipping50 Membership for evidence-based workout programs. Opening soon! Save your spot!Monitor your progress with Flipping50 Progress Tracker.Try OneSkin for SPF on face, lips and body.My top picks for 2025 Smart Scale Picks for Body Composition.Don’t know where to start? Book your Discovery Call with Debra.Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.
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    23 分
  • What Stem Cell Therapy Taught Me About Recovery, Mindset, and Reinventing Downtime

    What Stem Cell Therapy Taught Me About Recovery, Mindset, and Reinventing Downtime
    2025/06/27

    In today’s episode, I share my personal experience with stem cell therapy—and the unexpected lessons that came from being forced to slow down.

    Whether you’re choosing a procedure like stem cell therapy or suddenly dealing with an injury or illness, time off from your normal routine isn’t just inconvenient — it’s a major mental and physical shift. But it doesn’t have to be a setback.

    In this episode, I unpack the power of reframing your downtime with three key focus areas:

    1. Mindset,
    2. Movement, and
    3. Meaningful redirection.

    Why I opted for Stem Cell Therapy

    Knee inflammation.

    As a medical exercise specialist and a strength & conditioning coach, if we have a knee issue, the first places to look are the hip mobility, glute strength and hamstring strength.

    I chose to do a stem cell therapy NOW before the degeneration of the tissues got worse. Nothing you do with soft tissue will help your hard tissue or bone structure regenerate.

    If there's an opportunity to regenerate, it occurs when you're healthiest, not when more damage is done.

    MINDSET

    • Detaching identity from physically active and physically capable
    • Dealing with “rest guilt”
      “You will regret doing too much. You won't regret doing less.”
    • Flipping frustration into self-awareness
    • What I did: travel to a baby shower
    • Accept the pace change without resentment.

    MOVEMENT

    • Moving smarter not harder.
    • Do what I am able to do (core activation) and how I modified it with no pressure on the knees (e.g. stretching, swimming with a pool buoy, etc).
    • “Some” movement matters more than “perfect” movement.
    • It's better to be undertrained than overtrained.

    MEANINGFUL REDIRECTION (or Focus Shift)

    • Using the extra time for non-physical growth (sleep, reading a book, collecting recipes, etc.)
    • Business planning, learning, and creative projects.
    • The power of journaling during healing.
    • Making your mandatory time off count long-term.

    The Power of Pause - The Lesson Learned from My Stem Cell Therapy

    Other Episodes You Might Like:

    • Previous Episode - Bladder Issues in Menopause - The Hidden Bacteria You Need to Know
    • Next Episode - Essential Oils for Menopause Hormones | Essential How-to for Essential Oils
    • More Like This - Better Strength and Metabolism in Midlife Through More Rest and Recovery

    Resources:

    • Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism.
    • Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.
    • Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.
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    50 分

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