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  • Timetable for Strength Training Benefits in Menopause

    Timetable for Strength Training Benefits in Menopause
    2024/10/04
    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 分
  • From Managing Menopause to Winning Menopause What’s Your Story?

    From Managing Menopause to Winning Menopause What’s Your Story?
    2024/10/01

    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 分
  • 2 Big Obstacles to Gaining Lean Muscle and Fat Loss After 40

    2 Big Obstacles to Gaining Lean Muscle and Fat Loss After 40
    2024/09/27

    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 分
  • What is Glutathione and How Can it Support Menopause?

    What is Glutathione and How Can it Support Menopause?
    2024/09/24
    What is Glutathione and How Can it Support Menopause?

    What is glutathione? Not to be confused with glutamine, it may be something you are less aware of and it certainly doesn’t make it into conversations where creatine and amino acids are. So is glutathione one of the cool kids you need to hang out with?

    In 2019, glutathione became a regular in my refrigerator. I was in need of detoxing from mold exposure and using everything in my arsenal including charcoal, sauna, only pure filtered water, reducing food sensitivities in order to allow my body to heal. If you don’t quite know how to answer, what is glutathione, my guest today will clear it all up!

    My Guest:

    Dr. Gina Nick is a world-renowned Naturopathic Physician, Researcher, and Formulator based in Newport Beach, California. With a dedication to holistic wellness, she’s known for her expertise in treating autoimmune diseases, addiction recovery, anxiety, and more.

    After graduating from medical school, she became the Director of Research for a leading supplement company. She also held the roles of Executive Healthcare Consultant and President Emeritus of the California Naturopathic Doctors Association. She is the Founder and Director of Healthbridge. Her practice was awarded “Top Medical Practice 2017,” a testament to her commitment to excellence. She’s licensed in both California and Hawaii and is excited to share her journey with you…

    Questions We Answer in This Episode:

    • What is glutathione?[00:05:15]
    • Why is sugar a problem?[00:24:00]
    • How can Glutathione help women going through menopause or dealing with muscle, bone and brain health?[00:13:34]
    • Glutathione was first on my radar during mold exposure in 2019… what’s its role in helping detox?[00:07:18]
    • How does glutathione support inflammation?[00:13:05]

    Connect with Dr. Gina:

    • https://www.bestdailyever.com

    On Social:

    • Instagram: https://www.instagram.com/bestdailyever and https://www.instagram.com/drginanick
    • Facebook: https://www.facebook.com/bestdailyever and https://www.facebook.com/drginahealing
    • Twitter: https://twitter.com/bestdailyever and https://twitter.com/drginanick

    Other Episodes You Might Like:

    • Detoxifying Your Body from the Damage of Diets in Menopause:

      https://www.flippingfifty.com/damage-of-diets/

    • Is Mold the Reason for Your Weight Gain?

      https://www.flippingfifty.com/your-weight-gain/

    • How chronic inflammation can interfere with your best life after 50!

      https://www.flippingfifty.com/chronic-inflammation/

    Resources:

    • Best Daily Ever Pixie Sticks: https://www.flippingfifty.com/pixiesticks
    • Sauna: https://www.flippingfifty.com/sauna
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    45 分
  • Training for Adventure Retreats Heat, Altitude, Oh My

    Training for Adventure Retreats Heat, Altitude, Oh My
    2024/09/20

    Training for adventure retreats, aka, bucket list experiences is so much more motivating and fun than routing strength training for bone density or lose belly fat. Some might focus on fitness goals, while others are drawn to living life to the fullest through challenging adventures. So who are you?

    You don’t have to pick a side to decide if this episode is for you or not. Many, if not all, will experience heat in summer, some humidity, some altitude. This may happen during climate change where you live or when you travel..

    In this episode, I will give you what it takes to prepare for adventure retreats, highlighting the importance of training for demanding experiences.

    Key to success is trusting a coach with experience in similar adventures and coaching. Understanding the key elements of training and how to start. I’ll share with you some insider points for preparing retreat attendees for altitude in June in Colorado and in September at the Grand Canyon.

    They bring unique challenges. Similar to the 8 Iron distance triathlons I’ve done, going from flatland to altitude or to sea level with heat and humidity from a cold dry climate. It’s all about understanding the stress you’ll be under, how to prepare for it muscularly, biomechanically, and biologically.

    Questions We Answer in this Episode:

    • How to train for altitude at flat [00:13:30]
    • How to train for heat or humidity in cool or dry climates [00:13:50]
    • How to fuel for high intensity [00:23:30]
    • What is high intensity [00:28:30]

    Other Episodes You Might Like:

    • TRAVELING ALONE AFTER 50 OR WITH FRIENDS? Safe vs Not Safe: https://www.flippingfifty.com/traveling-alone-after-50/
    • 78 Year Old Endurance Athlete Training for Triathlons: https://www.flippingfifty.com/endurance-athlete/
    • Take a Walk with a 57-year old Book Author | Just 1400 Miles: https://www.flippingfifty.com/take-a-walk/

    Resources:

    • Stronger: https://www.flippingfifty.com/getstronger
    • Flipping 50 2025 Retreats: https://www.flippingfifty.com/product-category/coaching-programs/
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    57 分
  • The Real Reason for Migraines and Constipation in Menopause

    The Real Reason for Migraines and Constipation in Menopause
    2024/09/17
    The Real Reason for Migraines and Constipation in Menopause

    Do you experience migraines and constipation in menopause? Did they begin with more frequency during perimenopause? Why does this happen? Are these common or is it just me?

    Migraine and constipation can be symptoms of perimenopause and menopause. These may get in the way of our daily lives and even affect our mood and behavior. Today, ladies, let’s talk about why these happen, how we can prevent these issues and what to do when they hit. We’re going to talk about what is going on with our bodies during this time and discuss what are the effective ways to get relief. Tune in to get some helpful insights on how to avoid or cure migraines and constipation. Together, let’s heal and control our well-being during this phase of life!

    My Guest:

    Diane Ducarme is a master in migraine investigation, combining Eastern Medicine, Western science, and technology to uncover the root causes of migraines. With an MBA from Harvard, fluency in 7 languages, and dual studies in TCM, she focuses on the power of functional foods, adding rather than eliminating. Diane hosts the "Migraine Heroes" podcast and leads Nectar Health in pioneering migraine relief and wellness.

    Questions We Answer in This Episode:

    • How do migraines, vertigo and dizziness evolve in perimenopause and menopause?[00:13:20]
    • Why are women more constipated in perimenopause and menopause?[00:15:54]
    • Does constipation relate to migraines in perimenopause and menopause?[00:28:01]
    • What are the traps to not fall into when tackling constipation?[00:32:27]
    • Can some migraine solutions exacerbate constipation?[00:22:39]
    • What are quick fixes to address constipation and migraines in this stage of life?[00:16:37]

    Connect with Diane:

    • Website: https://www.mynectarhealth.com/
    • App: https://apps.apple.com/app/id6446701680

    On Social:

    • Instagram: https://www.instagram.com/mynectarhealth
    • Instagram: https://www.instagram.com/migraineheroes
    • Facebook: https://www.facebook.com/mynectarhealth
    • TikTok: https://www.tiktok.com/@mynectarhealth

    Other Episodes You Might Like:

      • Identify the Reason for Your Headaches and Migraines: https://www.flippingfifty.com/headaches-and-migraines/
      • Midlife Gut Solutions from Bloat to Colitis and Crohn’s: https://www.flippingfifty.com/gut-solutions/

    Resources:

    • Taking the free online test: https://nectarhealth.typeform.com/migraine-test
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    44 分
  • Things I Wish More Women Over 40 Knew About Exercise

    Things I Wish More Women Over 40 Knew About Exercise
    2024/09/13
    Things I Wish More Women Over 40 Knew About Exercise This is what I wish more women over 40 knew about exercise and that it starts when women are teenagers. So, I’ll start there. I’ve worked with women for 40 years in private sessions, partner sessions, group sessions, with both husbands and wives, and with 17-year-old volleyball players and 14-year-old golfers, with pregnant women, those who recently had breast implants and those who wanted to lose weight and were already a size two and those who needed to and were a size 20. I’ve done thousands of fitness tests and consultations and trained trainers and fitness instructors to do the same. I have seen a big slice of what women, including fitness instructors and trainers, think about themselves, their bodies and exercise. I’ve seen exercise be a way to burn off cookies and earn dinner or not. I’ve seen exercise be addictive and despised. What I wish more girls over 10 knew about exercise is that the women to aspire to be like were more like those represented at the Paris Olympics than the runways in New York. That fast and strong and fit and unapologetic about winning or wanting to is not something that stays with their younger years. Things I Wish More Women Over 20 Knew About Exercise The confidence you want comes easier strong vs skinny.The window for most easily laying down bone density is still open: use itThe secret to looking and feeling good and healthier babies someday is in the weight room.Get a smart scale and understand the value of knowing skeletal muscle, body fat percent together with weight.A 20-something woman who can do a pull up is more likely to be a 50-something woman who is aging like a badass. Things I Wish More Women Over 30 Knew About Exercise Strength will help balance your hormones if you change your workouts with your monthly cycleGet a baseline bone density scan at least and a hormone level.Right now, you’re making your next 60 years better or worseOh, and there is still time to get that pull up that your menopause self will thank you for. Things I Wish More Women Over 40 Knew About Exercise There’s a chance of losing 27% of your muscle from early to late stages of perimenopause but isn’t inevitable if you’re resistance training and maintaining protein.Measure your success by your handgrip, your skeletal muscle mass, body composition and waist measurement, not simply by the scale.Walking and weight training together may be two of the most powerful components for supporting your hormone balance (and avoiding muscle loss, fat and specifically belly fat gains). Things I Wish More Women Over 50 Knew About Exercise Strength and muscle losses can accelerate significantly during the menopause transition. That’s the last two years of perimenopause and first two post menopause. Prioritize strength training and recovery time and habits to help it.Bone density losses also accelerate from between 1-3% prior to 3-5 % during the 2-4 years that are the MT. Things I Wish More Women Over 60 Knew About Exercise Aging causes an accelerated loss of muscle and strength at 60 and a slowing of metabolism, if you don’t offset it with strength training (and protein).You don’t need to reduce intensity; you need to increase it.You may need more recovery time (between exercises, between sets, between high intensity life and workouts, and between workouts.If you haven’t added power, agility, dynamic balance, mobility training regularly to an existing strength training program, now is the time to start.You lose fast twitch muscle twice as fast with age as you do slow. So only moving slow in exercise is actually accelerating aging and increasing risk for falls compared to using fast twitch regularly.Resistance training is indeed everything that resists gravity but using external loads that require few repetitions with heavier weights to reach or get close to muscular fatigue is still most tied to bone density, metabolism, and strength.Overdoing exercise frequency will cause couch compensation that causes you to lose a critically important “total energy expenditure.”Underdoing exercise frequency or intensity costs you the boost in strength and metabolism and potentially bone density and total energy expenditure that you want for body composition, and reduction of health risks.You’re not too old for bHRT if you want to consider it. (Click here to know more about bHRT)Falls over 60 can be devastating. But most often they occur in women who don’t lift weights, don’t train power, agility/reaction skills. (50% of women over 60 who fall don’t walk again)You will tolerate volume better than your perimenopause self. So adding another HIIT day or another set of resistance exercise could be very beneficial and you’ll tolerate it. Things I wish more women over 70 knew about exercise It’s not just muscle and bone or balance and avoiding falls, you also help your brain fire better and improve sleep.Just because you “don’t ...
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    38 分
  • The Book Busting Menopause Myths That Women (and Their Doctors) Believe

    The Book Busting Menopause Myths That Women (and Their Doctors) Believe
    2024/09/10
    Busting Menopause Myths

    Estrogen causes breast cancer, gaining weight and belly fat which are inevitable… Today we are busting menopause myths just like this.

    In this episode, I interview a pair of authors offering refreshing insight to midlife and beyond women who are often sheltered from all the health options available to them and misinformed, or incompletely informed.

    Stay tuned to the end, if fat burning is something you want to know more about … and I know.. Trick question right? Kristin and Maria present the concept of fat burning and becoming fat adapted in a way that makes it easy to understand why what you’ve been trying to do may not be working for you .. at all.

    So join us in this episode for the menopause myth busting intel in this book and what’s inside which goes far beyond the valuable practical tips you’ll get from it, and why it’s about time you had this book.

    Busting Menopause Myths from HRT to Supplements

    My Guests:

    Kristin Johnson, JD, BCHN FNTP is Board Certified in Holistic Nutrition through the National Association of Nutrition Professionals, is a Functional Nutritional Therapy Practitioner through the Nutritional Therapy Association, and is a “recovering corporate attorney.”

    Maria Claps, FDN-P is a certified health coach through the Institute for Integrative Nutrition and is a Functional Diagnostic Nutrition Practitioner.

    Together, Kristin and Maria have developed a deep specialty in perimenopause and menopause health through clinical mentorships with multiple medical doctors and naturopaths specializing in hormone replacement therapy.

    They completed advanced training in functional testing modalities which they use in their clinical practice educating and helping midlife women. They created a professional training program for other midlife women’s health practitioners.

    Questions We Answer in This Episode:

    • What prompted you to write the book? [00:03:51]
    • Let’s talk about the Priority … [00:04:26]
    • What did you mean by Menopause Gold Rush? [00:09:45]
    • You write about informed consent, what does that mean? [00:23:13]
    • What is oxidative priority in regards to burning fat in menopause? [00:35:15]

    Was this episode on busting menopause myths helpful to you? If so, would you please share it with a friend or three?

    Connect with Maria and Kristin:

    https://www.amazon.com/Great-Menopause-Myth-Mastering-Uncomfortable/dp/0760388261/ref=rvi_d_sccl_1/139-8017262-8747407?content-id=amzn1.sym.f5690a4d-f2bb-45d9-9d1b-736fee412437&geniuslink=true&pd_rd_i=0760388261&pd_rd_r=fe302897-7298-465e-b45d-5c4166ffbbea&pd_rd_w=Nvra4&pd_rd_wg=NoZNj&pf_rd_p=f5690a4d-f2bb-45d9-9d1b-736fee412437&pf_rd_r=K2X5K9NCYC8WDAVX92PS&psc=1&tag=namespacebran417-20

    https://wiseandwell.me/

    On Social:

    • Instagram: https://www.instagram.com/wise_and_well_/

    Other Episodes You Might Like:

    • A Hormone Therapy Roadmap: What, When & Why: https://www.flippingfifty.com/hormone-therapy-roadmap/
    • What Women Need to Know about Hormone Replacement Therapy: https://www.flippingfifty.com/what-to-know-about-hrt/
    • 4 Menopause Myths that Persist: https://www.flippingfifty.com/4-menopause-myths/

    Resources:

    • Stronger: https://www.flippingfifty.com/getstronger
    • 5 Day Flip: https://www.flippingfifty.com
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    49 分