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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Actividad Física, Dietas y Nutrición Ejercicio y Actividad Física Hygiene & Healthy Living
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Episodios
  • Protein for Menopause Hormone Support

    Protein for Menopause Hormone Support
    May 9 2025
    Let’s unpack something most midlife women are totally missing – protein for Menopause Hormone Support. Are you feeling moody, low-energy, or constantly craving carbs in midlife? It might not just be your hormones—it could be your protein intake… and its effect on your hormones. In today’s episode, know how protein connects hormones and why your daily meals might be the hormonal tune-up you didn’t know you needed. Cortisol & Protein: The Stress-Balance Dance Cortisol levels increase in response to low blood sugar or stress, which are common when meals are high-carb and low-protein.A high-protein diet blunts cortisol spikes post-meal and improves the body’s stress response. Insulin: Protein’s Role in Glucose Control Protein stimulates insulin—but in a modulated way that helps with blood sugar stability, not spikes.In midlife and beyond, protein helps preserve insulin sensitivity, especially when combined with resistance training. Ghrelin & Leptin: Protein vs. Cravings Ghrelin = your hunger hormone. Protein is the most effective macronutrient at suppressing ghrelin.Leptin = satiety hormone. Protein helps regulate leptin sensitivity over time.The Protein theory goes that if the body doesn’t get enough protein it will message you it wants more. The problem is the message is not clear. It’s just a hunger signal. You’re left to figure it out or deal with the tempting cookies, cakes, and chocolate hidden in the icebox. Estrogen: From Muscle Protector to MIA Estrogen is an anabolic hormone—it supports muscle maintenance, insulin sensitivity, and metabolic efficiency.As estrogen declines in perimenopause and menopause, its natural support of muscle protein synthesis (MPS) disappears.With estrogen no longer stimulating MPS, women must now rely on two primary tools to stimulate it: Resistance trainingAdequate high-quality protein (especially leucine-rich) “Estrogen enhances the anabolic response of skeletal muscle to both feeding and resistance exercise, and its loss results in anabolic resistance.” More Truths About Protein for Menopause Hormone Support Muscle Protein Synthesis declines with age—and even more so without estrogen. This is why RDA-level protein (0.8g/kg) is not sufficient in midlife - a statement agreed on by Registered Dietitians, longevity and geriatric experts alike. Experts (ISSN) recommend ≥1.6–2.2g/kg of body weight for active women in midlife to maintain muscle, metabolism, and hormonal resilience. The Anabolic vs. Catabolic Hormone Framework Anabolic Hormones = Build & Repair These are hormones that stimulate tissue growth and regeneration: Testosterone – promotes muscle growth, strength, libidoGrowth Hormone (GH) – supports repair, recovery, and fat metabolismEstrogen – helps preserve lean mass, regulates insulin sensitivityInsulin – can be anabolic by shuttling nutrients into cells, especially post-exercise Protein intake supports all of these by providing the amino acid building blocks needed for anabolic activity. Catabolic Hormones = Break DownThese are hormones that promote the breakdown of muscle, tissue, and energy stores: Cortisol – breaks down muscle for glucose during stress Epinephrine/Norepinephrine – mobilize energy in fight-or-flight Chronically elevated catabolic hormones + low protein = muscle loss, cravings, fatigue. Fat Storage Insulin isn’t actually a catabolic hormone but it does increase fat storage. You can’t be burning fat if insulin is high, as is true for many women. Focusing on boosting the anabolic hormones is the game-changer. Other Episodes You Might Like: Previous Episode - Can We Just Stop the Self Sabotage to Feel Your Best Ever Next Episode - How and Why to Consider Meditation in MenopauseMore Like This - Where Protein Recommendations for Women Come From? Resources: This episode is brought to you by Flipping 50 Longevity Pro Protein & Fiber, the simplest ingredient, cleanest, third-party-tested protein powder formulated specifically for midlife metabolism. No bloat, no fillers, just functional fuel. Use code PODCAST10 for 10% off at checkout. References: Lemmens SG, Born JM, Martens EA, Martens MJ, Westerterp-Plantenga MS. PLoS One. 2011 Feb 3;6(2):e16826. doi: 10.1371/journal.pone.0016826. PMID: 21304815; PMCID: PMC3033415.Layman et al., 2008 reported that diets with higher protein and lower carbs improved insulin sensitivity in adults. DOI: 10.1093/jn/138.3.514Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Am J Clin Nutr. 2013 Apr;97(4):677-88. doi: 10.3945/ajcn.112.053116. Epub 2013 Feb 27. PMID: 23446906; PMCID: PMC3718776.Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. J Appl Physiol (1985). 2009 Sep;107(3):987-92. doi: 10.1152/japplphysiol.00076.2009. Epub 2009 Jul 9. PMID: 19589961.
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    50 m
  • Can We Just Stop the Self Sabotage to Feel Your Best Ever

    Can We Just Stop the Self Sabotage to Feel Your Best Ever
    May 6 2025
    If you want to lose weight, get in shape, or keep a relationship, you may know the desire to stop the self sabotage all too well. My guest and I talk about her weight loss, coming down from 200 lbs. Not achieving a skinny size 4, but an all important and often missing love for the body and the curves she has. If you don’t need to lose weight but aren’t where you want to be in relationships, business or finance, stay tuned to know how to stop the self sabotage. My Guest: Junie Moon, CEO of Midlife Love Out Loud, a Global Love Mentor, Best-selling Author, Women's Empowerment Leader, and Certified Shadow Work® Coach, has supported thousands of women over the past 30 years to claim their birthright: the freedom to be and love themselves without apology. Junie is dedicated to guiding women in midlife on a transformative journey towards self-discovery and empowerment. Through heart-centered coaching, she helps her clients cultivate a deep sense of self-love and confidence. Questions We Answer in This Episode: [00:03:39] [00:07:05] Tell us your story… Is it true you were 200 pounds and cracked the code for successful weight loss and vibrant living?[00:14:16] Many women sabotage themselves. Why?[00:27:46] How can we break these painful patterns?[00:08:34] You speak of the shadow and healing the shadow, what and why is it important to do shadow work? The Real Root of Weight Struggles The cycle of dieting, deprivation, and rebound.Emotional eating in a dysfunctional marriage. You eat food to self-soothe. Shift from "food problem" to self-worth problem. What is Shadow Work? Personal growth model with special processes that shines a light on the 95% of the unconscious mind that's running in the background.Learn your worthiness, lovability, voice, value, and what matters. How to Really Stop the Self Sabotage and How to Shed It? What is Self-Sabotage? It's the monster under the bed. It’s something we've picked up along the way that’s something's wrong with us.It’s self-protection. Fear of change and the illusion of safety in discomfort.Subconscious patterns and limiting beliefs from childhood. Mind-Body Connection & Illness Healing the mind leads to healing the body.The power of releasing suppressed emotions.Small, safe steps — not dramatic overhauls — lead to lasting change. Key Takeaways Weight struggles are often rooted in emotional and psychological wounds, not just food habits.Shadow work helps uncover hidden parts of ourselves shaped by shame and unworthiness.Self-sabotage often stems from fear and a subconscious desire for safety.Our "risk manager" brain will create illness, injury, or limiting beliefs to avoid perceived danger.Healing starts with awareness and self-compassion, not self-blame.True transformation is possible at any age and can lead to finding love, purpose, and peace. Connect with Junie: Junie Moon’s Midlife Love Out LoudFacebook - Midlife Love Out LoudFacebook Group - Find Fabulous Love After 40Instagram - @MidlifeLoveOutLoudYouTube - @MidlifeLoveOutLoudPodcast - Midlife Love Out Loud Other Episodes You Might Like: Previous Episode - Is Your Liver Preventing Muscle Growth in Menopause? Next Episode - More Like This - Why You Sabotage Your Weight Loss (and How to Fix It) Resources: 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.Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Skinny.
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    42 m
  • The 3 Tests You Should Do Before Considering BHRT

    The 3 Tests You Should Do Before Considering BHRT
    May 2 2025
    If you are considering BHRT, this is for you. Even if you’re currently on BHRT, you’ll learn or confirm something here. If you’ve got daughters or DIL, in my case, there’s something here for you on that front too. If you’ve wondered why does cholesterol go up for so many women or why do autoimmune numbers increase in midlife? There’s a reason to be considering BHRT, and our guest explains why. My Guest: Dr. Shilpa Sayana, MD is a Triple Board Certified in Internal, Obesity Medicine and Functional Medicine. She is recognized by her peers by receiving the “Most Humanistic Intern and Resident” award in all three years of her Internal Medicine Residency and celebrated by her patients by being presented the Best Doctors Women’s Choice Award. She treats women in perimenopause and menopause, optimising their hormones, energy and weight, especially if they have been previously told that their labs are normal. Questions We Answer in This Episode: [00:07:54] What are natural ways to improve your hormones above 45?[00:14:27] What tests do you recommend to a woman considering hormones?[00:22:30] Do you have a unique opinion on starting both progesterone and estrogen at the same time or layer in one? [00:26:06] Do you advocate for women taking testosterone and what are the benefits and side effects of using TRT?[00:30:21] Why do autoimmune markers increase in perimenopause and menopause? and what to do about it?[00:32:04] What can help cholesterol and blood sugar levels? #1 Longevity Hormone Panel Purpose: To get a baseline of all key hormone levels Includes: Morning cortisol (before 10am)DHEAS (hormone that makes cortisol)TSH (thyroid)Free T4 Autoimmune Reverse T4 (Hashimoto’s)Reverse T3 Estrogen, Progesteron, TestosteroneTotal TestosteroneFree TestosteroneSex Binding Hormone Globulin ANA (antinuclear antibody or autoimmune antibody)ESR (erythrocyte sedimentation rate to check inflammation rate for autoimmune)CRP (C-reactive protein)Ferritin GeneticsVitamin B12 Vitamin D More Tests to Truly Know If You’re Ready Before Considering BHRT #2 Gut Test Purpose: To assess inflammation, microbiome health, and how well your body can process and eliminate hormones #3 Toxin/Environmental Load Testing Purpose: To detect environmental toxins that may be disrupting hormone production or metabolism Track Your Hormones Functional vs. Conventional medicine’s approach to lab results: Functional Medicine Focuses on what’s optimal, not just normal.Listens to the whole person (hormone networks), not just the labs. Conventional Medicine Labs are often labeled "normal" if they fall within the wide reference range.No action is taken unless results are severely out of range. Connect with Shilpa: Website - Sayana Medical Instagram - @sayanamedicalYouTube - @SayanaMedical Other Episodes You Might Like: Previous Episode - Smart Movement for Aging Better with Lara HeimannNext Episode - Can We Just Stop the Self Sabotage to Feel Your Best EverMore Like This - Restore Hormones to Factory Settings? More Science for bHRTMore Like This - How to Have and Still Thrive with Autoimmunity in Menopause Resources: 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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    40 m
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Relatable narratives

Practical, straight forward tips
& health guidelines based on science. Debra Attkinson is easy to relate to for busy women.

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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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