The Flipping 50 Show By cover art

The Flipping 50 Show

By: Debra Atkinson
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  • Summary

  • 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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Episodes
  • Science that Makes Exercise Essential for Menopause Health

    Science that Makes Exercise Essential for Menopause Health
    May 31 2024

    If you don’t already know dozens of reasons that make exercise essential for menopause health, you may after this episode. I want to share with you 5 powerful quotes directly from the American Journal of Lifestyle Medicine.

    Then I’ll tie this to the physiology of menopause.

    1

    If any pill or surgical procedure had the same positive effects of exercise, it would be the most widely prescribed medicine in the world.

    2

    “In fact, it would be malpractice not to prescribe it to every patient, every visit, regardless of medical specialty.”

    3

    “It is recommended that physical activity be recorded as a vital sign, just as other modifiable risk factors are routinely assessed (eg, blood pressure, weight, smoking)”

    4

    While other determinants of health (genetics, environment, and medical care) influence health outcomes, by far the most important factor contributing to health outcomes is individual lifestyle and behavior.

    5

    A 2015 article from JAMA Internal Medicine states, “There is no medication treatment that can influence as many organ systems in a positive manner as can physical activity.”

    This science wasn’t written based on menopause.

    It was based on the obesity and physical inactivity “pandemic.” Not the one in 2020 but the one that began about the time Snackwells experienced its birth. Yet everything in this (and other research studies) applies to menopause.

    This is a point in time you’re either going to choose to get and stay healthier or by not exercising properly, you’re at risk of accelerating the rate of aging and disease.

    The Right Exercise Essential for Menopause Health

    These are all quotes directly from the American Journal of Lifestyle Medicine and it cited numerous papers published in 2007 and 2009 related to this Exercise is Medicine™ joint project between two prestigious organizations.

    In the first 5 years, platforms were built. Likely millions were spent. But still not much has happened.

    Here we are with less than 20% of all women lifting weights at least twice weekly. For women in menopause, strength training properly could significantly impact at least 7 of the most common symptoms experienced by midlife women. Muscle is an endocrine organ.

    Only 32% of patients receive advice from their physician or other health care professional to exercise or to continue being physically active during their visit with a physician.

    Only 12% of medical doctors were required to take any course related to exercise during their medical education.

    The answers are there. But no one is coming… to help a doctor have more time in an appointment, to help a fitness trainer develop a relationship with a doctor so they can be trusted and used as a referral.

    It’s up to us. To you. To me.

    We’ve done much harder things. Advocate for yourself. It’s right there.

    You are just one workout away.

    Reference:

    Source: PMID: 32922236

    Resources:

    10-Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge

    STRONGER: https://www.flippingfifty.com/getstronger

    Other Episodes You Might Like:
    • Menopause Exercise Intensity for Optimal Aging for Women Over 50 - https://www.flippingfifty.com/menopause-exercise-intensity/
    • 21 Ways to Optimize Your WORKOUT After 40, 50, 60 or 70 - https://www.flippingfifty.com/optimize-your-workout/
    • 21 Reasons Weight Training Should Be Mandatory Exercise After 50 - https://www.flippingfifty.com/weight-training-should-be-mandatory/
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    25 mins
  • Your Glucose Levels in Menopause with the Glucose Goddess

    Your Glucose Levels in Menopause with the Glucose Goddess
    May 28 2024

    Your glucose levels in menopause could be responsible for your mood swings, brain fog, hot flashes, and if you’re lucky enough not to have those, but haven’t escaped the weight or belly fat gain, then stay tuned.

    Your Glucose Levels in Menopause with the Glucose Goddess

    On this episode I talk with the Glucose Goddess herself about exactly what you can do. Spoiler alert, you have something on your kitchen or pantry shelf right now that could reduce your blood sugar levels right now.

    Significantly.

    My Guest:

    Jessie Inchauspé is a French biochemist and New York Times bestselling author. She is on a mission to translate cutting-edge science into easy tips to help people improve their physical and mental health. In her books Glucose Revolution and The Glucose Goddess Method, which sold over 1 million copies worldwide in 40 languages, she shares her startling discovery about the essential role of blood sugar in every aspect of our lives, and the surprising hacks to optimize it. Jessie is the founder of the popular Instagram account @GlucoseGoddess, where she teaches over 3 million people about transformative food habits. She holds a BSc in mathematics from King’s College, London, and an MSc in biochemistry from Georgetown University.

    Questions We Answer in This Episode:
    • When did you realize blood sugar was going to be your focus?
    • What’s the importance of glucose levels, or blood sugar, for our listeners?
    • For women in midlife who become more sensitive to carbohydrates and less insulin sensitive with hormonal changes, what does that mean?
    • Can you tie inflammation to glucose, since it is “unseen” and hard to sometimes grasp the impact of inflammation?
    • Since doing the research for your book, in what ways have your own habits changed?
    • What are 3 things you really want this book to do?
    • What are some bad recommendations that you hear regarding blood sugar levels?
    • [You’ve made it so simple] Why do you think we find it so hard to change even when we learn what to do?
    • What is your method for studying science? What is considered a “good study” – something that makes it to the book, or to your flourishing Instagram channel?
    • We know that beyond food other things impact our blood sugar, have you studied certain stressors or exercise in combination with food?
    • Can you share any studies regarding sweet taste, even if it isn’t sugar, and the effects of blood sugar? [Say use of stevia, or a piece of sugar-free gum]
    • What are three things a listener could do today as she goes about her routine that wouldn’t turn their world upside down, but could have a significant impact on improving blood sugar [and inflammation]?
    Connect with Jessie Inchauspé:

    Website: https://www.glucosegoddess.com,%20https://www.antispike.com

    On Social:

    Facebook: https://www.facebook.com/glucosegoddesss/

    Instagram: https://www.instagram.com/glucosegoddess/

    YouTube: https://www.youtube.com/@GlucoseRevolution

    Tiktok: https://www.tiktok.com/@glucosegoddess_

    Other Episodes You Might Like:
    • You Want to Balance Blood Sugar for Belly Fat Reduction - https://www.flippingfifty.com/balance-blood-sugar/
    • Walking Off Weight in Menopause | Controlling Blood Sugar - https://www.flippingfifty.com/walking-off-weight/
    • 4 Ways Blood Sugar Could Halt Your Fat Burning & Weight Loss - https://www.flippingfifty.com/fat-burning-weight-loss/
    Resources:

    Dietary supplement: www.antispike.com

    Recipe Club: https://www.glucosegoddess.com/recipe-club
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    46 mins
  • Mastering Midlife Metabolism: The Key to Fat Loss After 45

    Mastering Midlife Metabolism: The Key to Fat Loss After 45
    May 24 2024
    If I had the key to fat loss after 45… and I could get every woman to use it, we could change history. Struggling with weight gain during menopause? You're not alone. Tune in to learn about the unique challenges and effective strategies for fat loss specifically tailored for women over 45. We're unpacking how to adapt your exercise routines to fuel fat loss and boost your metabolism in midlife. In this episode of Flipping 50, we explore the intricacies of fat loss during menopause, focusing on how changes in hormones affect your body and what you can do to rev up your metabolism. Discover exercise strategies and lifestyle tweaks that are effective for women navigating the shifts that come with menopause. Questions We Answer In This Episode: How does menopause impact metabolism and weight? [00:03:15] What types of exercise help with fat loss in menopausal women? [00:05:15] Can exercise influence appetite and food cravings during menopause? [00:05:45] What role does sleep play in weight management during menopause? [00:03:55] How can stress affect your weight during menopause, and what can you do about it? [00:13:05] What are practical tips for integrating effective fat loss workouts into a busy schedule? [00:18:05] In a study titled "The Effects of Exercise Training on Body Composition in Postmenopausal Women: A Systematic Review and Meta-Analysis" provides a thorough analysis of how different forms of exercise influence body composition, particularly fat mass, in postmenopausal women. The research synthesizes results from various studies to conclude that while all forms of exercise are beneficial, resistance training and aerobic exercises stand out for their significant impact. Resistance training is especially effective at maintaining and increasing muscle mass, which in turn helps with more efficient fat burning and metabolic rate enhancement. Aerobic exercise, on the other hand, contributes significantly to overall fat loss, improving cardiovascular health and reducing fat percentages across the body. The research paper discusses different forms of cardiovascular training (often referred to simply as "cardio") for postmenopausal women, emphasizing both aerobic training and resistance training. The study specifically mentions aerobic training (AT) as beneficial for reducing fat mass and improving pulmonary function. This form of training is characterized by activities that increase the heart rate and respiratory rate, typically including exercises like walking, running, cycling, or swimming. Aerobic training was found to be effective not just for reducing fat mass, particularly visceral fat, but also for improving muscle function and potentially contributing to skeletal muscle hypertrophy, which are critical for combating sarcopenia in the elderly. This type of exercise is generally performed at moderate intensity, where the individual can still talk but might be too breathless to sing. Strength Key to Fat Loss After 45 In terms of resistance training (RT), the research highlights its role in improving muscle strength and mass. Resistance training involves exercises that cause the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. This could include lifting weights, using resistance bands, or doing body-weight exercises like push-ups and squats. The intensity of these exercises was not specifically quantified in the abstract, but resistance training often involves varying intensities depending on the load and the number of repetitions performed, typically structured in sets. Overall, the study underlines that both aerobic and resistance exercises are integral for managing health outcomes in postmenopausal women, with specific benefits attributed to each type depending on the targeted health outcome. Resources: **10 Day Challenge: https://www.flippingiffty.com/hnb-challenge** **STRONGER 12 Week program: https://www.flippnigfifty.com/getstronger** Other Episodes You Might Like: Woman to Woman: How to Get Your Best Sleep in Midlife - https://www.flippingfifty.com/how-to-get-your-best-sleep/How Toxins are Disrupting Your Sex, Stress and Thyroid Hormones - https://www.flippingfifty.com/how-toxins-are-disrupting-your-sex-stress-and-thyroid-hormones/Enhancing Gut Health to Enhance Weight Loss & Muscle Strength - https://www.flippingfifty.com/gut-health/ Reference: Khalafi Mousa , Habibi Maleki Aref , Sakhaei Mohammad Hossein , Rosenkranz Sara K. , Pourvaghar Mohammad Javad , Ehsanifar Mahsa , Bayat Hadis , Korivi Mallikarjuna , Liu Yubo. The effects of exercise training on body composition in postmenopausal women: a systematic review and meta-analysis. Frontiers in Endocrinology VOLUME 14, 2023 URL= https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1183765
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    25 mins
Exercise & Fitness Hygiene & Healthy Living
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Profile Image for Leisha White

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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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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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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