The Flipping 50 Show Podcast Por Debra Atkinson arte de portada

The Flipping 50 Show

The Flipping 50 Show

De: 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 science put into practical tips you can use today. You still got it, girl!@2025 Voice for Fitness, Inc. All Rights Reserved Actividad Física, Dietas y Nutrición Ejercicio y Actividad Física Higiene y Vida Saludable
Episodios
  • Running vs Walking for Fast Fat Loss in Menopause

    Running vs Walking for Fast Fat Loss in Menopause
    Aug 15 2025
    Fast fat loss in menopause is not really the goal. Let’s be realistic and say this right out of the gate. Fast fat loss is a myth. You may, however, drop inflammation fairly quickly with the right type of exercise. Part 1: The Fat Burning Fundamentals Let's start with the basics. When we talk about fat burning during exercise, we need to understand two key concepts: Percentage of Fat Used for Fuel Total Calories Burned Here's something surprising: At rest, we burn about 85% fat for fuel. Your body is already a fat-burning machine when you're sitting on the couch! Here's where it gets interesting.. During low-intensity exercise like walking, you burn a higher percentage of fat for fuel, but you're burning calories at a slower rate overall. During high-intensity exercise like running, you burn a lower percentage of fat for fuel, but you're torching calories much faster. Part 2: The EPOC Effect - Your Metabolic Afterburn EPOC or Excess Post-Exercise Oxygen Consumption, but I like to call it your metabolic afterburn. This is the energy your body continues to burn AFTER your workout is over. High-intensity exercise creates a significant EPOC effect. Your body keeps burning calories for hours after you finish your workout as it works to restore oxygen levels, repair tissues, and return to its normal state. It's like your metabolism stays revved up long after you've stopped moving. Low-intensity exercise produces minimal EPOC. Once you stop walking, your metabolism pretty quickly returns to baseline. You burned calories during the activity, but the party's over when you stop. This is where high-intensity exercise starts to look really appealing for fat loss. You're not just burning calories during the workout - you're creating a metabolic boost that lasts for hours. Know the Best Strategy for Fast Fat Loss in Menopause May Surprise You Part 3: Sprints vs Steady-State Running - The Game Changer When we compare running at a slow to moderate pace versus doing sprint intervals, the sprint work wins hands down for fat loss. Sprint intervals create a massive EPOC effect. Your body works harder to recover from intense bursts, burning calories long after you're done. Sprint intervals are incredibly effective at burning both total body fat AND visceral belly fat. The beauty of sprints is that you can get incredible results in much less time. A 15-20 minute sprint session can be more effective for fat loss than an hour of steady jogging. For busy women in menopause, this efficiency factor is huge. Part 4: The Cortisol Connection - Why This Matters in Menopause Now we need to talk about cortisol, because this is where things get really important for women in menopause. High-intensity exercise creates a greater rise in cortisol compared to low-intensity exercise. This isn't necessarily bad! This cortisol response is actually normal and necessary. It's how your body releases blood sugar to be used as fuel and creates energy for exercise. Low-intensity exercise like walking creates little rise in cortisol. Comfortable walking, dancing, yoga, or tai chi often actually REDUCE cortisol levels. The problem isn't the acute cortisol rise from exercise itself. The problem is chronic elevated cortisol combined with high-intensity exercise when your system is already overloaded. If your stress bucket is already overflowing from work, relationships, poor sleep, and hormonal changes, adding high-intensity exercise makes it spill over. When cortisol is chronically elevated, it can sabotage your adrenal function and ultimately affect your thyroid. This is particularly relevant during menopause when our hormone systems are already in flux. Choosing the Right Cardio for Fast Fat Loss in Menopause The Hot Not Bothered is open for enrollment as this episode goes live. If you need support getting a start, restart or reset, now is the time! Learn More Here Part 5: The Real Running vs Walking Debate Here's where I want to challenge the traditional running versus walking debate. Maybe it's less about the percentage of fat burned for fuel and more about not burning yourself out. Let me give you a practical example from my own experience: Walking at a 5.0 pace on the treadmill is NOT comfortable for me. It's an effort - I'm breathing hard, I'm sweating, I'm working. But jogging at 5.8? That's actually quite slow for running. It's likely harder on my knees while not really providing enough impact to benefit my bone density. Here's a crucial point: Every time you run - meaning both feet leave the ground - you add four times your body weight in impact to your knee joints. Yet ironically, this repetitive impact isn't the kind of stimulus that optimally benefits bone density once you do it regularly. While jumping and purposeful impact exercises do provide bone density benefits, repetitive exercise loads like jogging don't create additional stress - they just create more of the same stress. So sometimes, a challenging walk ...
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    1 h y 1 m
  • Take Up Space: A Perimenopause Body Builder on Her Strength Journey

    Take Up Space: A Perimenopause Body Builder on Her Strength Journey
    Aug 12 2025
    A Perimenopause bodybuilder shares her story on how to take up space and the history of women being strong before skinny. Book author, Anne Marie Chaker, will surprise you about women’s empowerment and when skinny reared its ugly head. Stay ‘til the end and listen to a very subtle challenge we’ll give you about messages to women. Strong does things Skinny Never Even Dreams About. - Debra Atkinson My Guest: Anne Marie Chaker is a veteran journalist and professional bodybuilder. During her career at The Wall Street Journal, from the Journal’s regional editions to the Spot News Desk during the September 11 attack. She covered everything from politics, news events, consumer trends, education, workplace, and the major sociological shifts of our time. Her article “I Never Thought I’d Write This: I Am a Female Bodybuilder” generated more than 500k views since it was published in 2020. Questions We Answer in This Episode: [00:03:49] How did you start bodybuilding when you were recovering from postpartum depression and other life events?[00:08:30] How has training changed now that you’re in perimenopause? [00:13:47] What is it like being a perimenopause bodybuilder? [00:16:24] What are the roots of the obsession with “skinny”?[00:18:32] Is it true that the early woman was strong – women were hunters and not gatherers?[00:22:36] What is the difference between bodybuilding and figure competition?[00:25:24] How do you keep yourself from slipping down the body dysmorphia trail? [00:33:03] What is the future of body building for women?[00:37:05] In your book, ‘Lift’, how do you propose women make the necessary mindset shift to own this and reclaim their physical power? Advice From A Perimenopause Body Builder Connect with a bodybuilder coach.Proper Nutrition: Eat more, track macros, and focus on protein.Shifted from cardio to heavy lifting.Be prepared for the commitment — training, nutrition tracking, and competition prep are demanding but rewarding. Life Transformation Better nutrition and training improved work performance and confidence.Feels like an athlete again after years away from sports. Difference Between Bodybuilding And Figure Competition Bikini Division: Athletic, lean, and muscular but not extreme.Figure Division: More muscle than bikini; slightly different posing style.Women’s Bodybuilding: Most muscular category with distinct posing; fewer women compete in this today. Key Takeaways Strength over skinny – Building muscle and eating enough transforms health, confidence, and outlook.Nutrition is foundational – Tracking macros, especially protein, is key to physical and mental turnaround.Cultural pressures run deep – The obsession with thinness is relatively modern and a backlash to women’s empowerment.Perimenopause isn’t a limitation – With training and hormone therapy, women can thrive and compete at elite levels.Role modeling matters – Showing strength training and positive food talk can influence the next generation’s mindset. Connect with Anne Marie: Website - Get Anne Marie's book LIFT hereInstagram - @annemariechaker LinkedIn - Anne Marie ChakerSubstack - Anne Marie Chaker Other Episodes You Might Like: Previous Episode - Retired Lawyer Shares How to Advocate for Yourself & Loved OnesNext Episode - Running vs Walking for Fast Fat Loss in MenopauseMore Like This - 5 Reasons You’re Not Losing Weight or Gaining Muscle After 50 Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.Don’t know where to start? Book your Discovery Call with Debra.Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism.
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    42 m
  • Retired Lawyer Shares How to Advocate for Yourself & Loved Ones

    Retired Lawyer Shares How to Advocate for Yourself & Loved Ones
    Aug 8 2025

    From homes to health care, you and I need to advocate for yourself. You have choices and you have power. You can take action and you do have choices.

    My Guest:

    Karen Mulroy is an attorney who retired at age 62 without regret to spend quality time with her parents until their death at the ages of 97 and 98. They passed away within 4 months of each other, followed by the death of her former husband, with whom she maintained a close relationship. She has navigated the challenges, rewards and emotional aftermath of caring for loved ones through their final moments.

    Questions We Answer in This Episode:

    • [00:06:13] What is your background and life experience?
    • [00:08:52] What were your challenges and rewards of caring for aging loved ones?
    • [00:18:55] What is your advocacy for aging loved ones?
    • [00:39:00] Do you have any tips to redefine and reclaim life after loss?
    • [00:35:04] Any other tips for midlife and older women about how to advocate for yourself?

    Practical Advice for Non-Lawyers: Steps for dealing with home or health issues:

    • Make a record
    • Take pictures/videos
    • Get expert opinions
    • Escalate reasonably

    You don’t need to “lawyer up” immediately—just document and ask respectfully.

    It’s important to ask questions, trust your gut, and speak up—especially when others can’t.

    Key Takeaways

    • Being an advocate starts with asking questions. You don’t have to be a lawyer to advocate effectively. Documentation, curiosity, and assertiveness help.
    • Even intelligent, experienced people can fall into denial. Advocacy requires persistence and compassion.
    • End-of-life care should align with the patient’s values. Knowing and honoring their wishes is crucial.
    • You have more power than you think—use it wisely. Especially with institutions like healthcare or builders.
    • Support systems matter. Having another person to back your advocacy—like a nurse practitioner in the family—can amplify your voice.

    You Have More Power Than You Think — Advocate for Yourself

    Connect with Karen:

    • Instagram - @earthdogs3
    • Questions and Consultation - mlsmulroy@icloud.com

    Other Episodes You Might Like:

    • Previous Episode - How Mold Toxicity Affects Hormonal Balance During Menopause And Effective Detox Strategies
    • Next Episode - Take Up Space: A Perimenopause BodyBuilder on Her Strength Journey
    • More Like This - Workplace Menopause Rights: What Women (and Employers) Need to Know

    Resources:

    • Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.
    • Short & Easy Exercise videos in this 5 Day Flip Challenge.
    • Don’t know where to start? Book your Discovery Call with Debra.
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    54 m
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Practical, straight forward tips
& health guidelines based on science. Debra Attkinson is easy to relate to for busy women.

Relatable narratives

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I appreciate all the information Debra shared. It all makes sense! Nothing weird or costly, just good information!!

Fabulous information! So much inspiration and solid tips!

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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!

Flipping Fabulous!

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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.

Informercials without information

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