The Flipping 50 Show

There’s a good chance you have concerns about pelvic floor health in menopause or before or after and either don’t know it or don’t talk about it. If you don’t know it, it’s because you’ve never associated gas or inability to control your urge to go with pelvic floor for just one example. Most of us don’t talk about it. Not with our partner, our friends or even our doctor. I know because for years I was a trainer who didn’t ask this question. And needed to. And it’s only recently I realized that women don’t even associate a need to tell this with the type of exercise they do or don’t do. Embrace Pelvic Floor Health in Menopause for wellness. If you've been ignoring or are unaware of Pelvic Floor Health in Menopause, it's time to tune in and take control. Engaging in the right types of exercise can make a significant difference, not just for pelvic health but for your overall wellbeing during menopause. My Guest: Kim Vopni is a self-professed kegel maven and is known as The Vagina Coach. She is a certified fitness professional who became passionate about spreading information on pelvic health after the birth of her first child over 18 years ago. She is an author, a passionate speaker, and a women’s health educator. Her most recent book, Your Pelvic Floor, launched in March 2020 and was on the bestseller list immediately. After experiencing the upheaval of perimenopause she began educating herself on ways to support her own body and then took a certification to become a Menopause Support Practitioner so she could help others navigate the transition with ease. Kim offers online programs and coaching for women through all life stages but the majority of her client base is in the peri and postmenopausal phase of life. Her Buff Muff app is an ever-growing community where people from around the world find support through her 28 day challenges and monthly membership. Kim also certifies other fitness and movement professionals to work with women with core and pelvic floor challenges through her Core Confidence Specialist Certification and Pre/Postnatal Fitness Specialist Certification. You can find her on-line through her podcast Between Two Lips, her website at www.vaginacoach.com and on social media @vaginacoach Questions We Answer in This Episode: [00:08:40][00:10:50]00:13:50][00:13:40] Connect with Kim Vopni**:** Website: https://www.vaginacoach.com/ On Social: Facebook: https://www.facebook.com/VagCoach Instagram: https://www.instagram.com/vaginacoach/ Youtube: https://www.youtube.com/c/KimVopniTheVaginaCoach/videos Other Episodes You Might Like: Sexual Wellness AMA with Women’s Sexual Health Expert Lyndsey Harper -https://www.flippingfifty.com/sexual-health-expert/Intimacy and Incontinence with The Girlfriend Doctorhttps://www.flippingfifty.com/the-girlfriend-doctor/Your Pelvic Floor: Prolapse and Incontinence -https://www.flippingfifty.com/your-pelvic-floor/ Resources: Kim’s Buff Muff App: https://www.buffmuffapp.com/ What When & Why to Exercise for Women 40+: https://www.flippingfifty.com/wwwexercise

Fitness Shifts in Menopause: When Your Trainer May Not Get You Results Your trainer may not get you results in menopause. Rethink your trainer-led workouts. It’s not his or her fault, but it’s critical to understand that what worked for you in your 30s or 40s might not be effective now. It wasn’t until I created Flipping 50 in 2013, and then finally created the Flipping 50 Menopause Fitness Specialist in 2018 that I knew of training in existence for trainers or health coaches of midlife women. Some trainers, often fitness enthusiasts themselves, may venture to advise based on their own readings or experiences. However, this might not be sufficient to guide decisions on the critical aspects of aging optimally: your muscle, bone, and brain health. It's vital to recognize when your trainer may not get you results and seek tailored guidance that addresses your unique needs during menopause. Ask these Questions to Avoid Getting a Trainer That May Not Get You Results: That’s a start. And if you are a trainer or coach who works with women in midlife, I highly recommend you consider one of three programs: Something is better than nothing or winging it by reading a lot and having gone through it yourself, is not science. You’re a study of one. Until you’ve coached thousands so you’re truly an expert with the time and hours and worked with the unique differences of individuals, none of us can justify our personal experience as a credible authority. Resources: What, When & Why to Exercise for Women 40+ summit: https://www.flippingfifty.com/wwwexercise 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like: Don’t Let Cortisol Derail Your Results: https://www.flippingfifty.com/cortisol-hormone/ How to Choose a Fitness Pro: https://www.flippingfifty.com/need-a-coach/

If you’re juggling the desire for longevity benefits of fasting with the need to prevent muscle loss in menopause, this is for you!! Prioritize your fasting and lean muscle goals and objectives! In this episode we guide listeners on how to set their health and fitness goals based on their current status, determining when fasting is a suitable approach, and balancing the benefits of fasting with the necessity to prevent muscle loss in menopause. Exertion Levels During Fasting? What should and can you do during physical exercise when fasting? Fasting for Women Aged 45-70 is unique. Yes, longevity but no to frailty. How do you juggle this? My Guest: Shawn Wells, MPH, LDN, RD, CISSN, FISSN A globally acclaimed expert in nutritional biochemistry, known as "The World's Greatest Formulator," boasts over two decades of experience, formulating over 1000+ products globally and holding more than 25+ patents, including market leaders like TeaCrine and Dynamine. As a Registered Dietitian, Certified Sports Nutritionist, and with a Master's in Nutritional Biochemistry, this professional has profoundly impacted the supplement industry and healthcare sectors. Serving as Chief Science Officer, they were instrumental in driving a major nutrition company's $125MM annual revenue and played a pivotal role in transactions exceeding $425 million. Their business acumen is complemented by ownership stakes in eight enterprises. Notably, they are a revered keynote speaker on psychopharmacology and mental health, sharing their expertise worldwide. Their journey overcoming personal health challenges adds a layer of inspiration to their contributions, which extend through documentaries, TV appearances, and comprehensive online resources, helping to optimize health and well-being globally. Shawn brings a wealth of knowledge from his extensive research and personal experiences. He will offer actionable advice on how to prevent muscle loss in menopause. Questions We Answer in This Episode: Clarification on Fasting: Addressing common confusions about fasting, such as: [00:07:53][00:14:47][00:20:25] Website: https://shawnwells.com/ Website for custom formulations: https://zonehalo.com/ On Social: Instagram - https://www.instagram.com/shawnwells/ YouTube - https://www.youtube.com/c/shawnwells Facebook - https://www.facebook.com/Ingredientologist LinkedIn - https://www.linkedin.com/in/ingredientologist/ Twitter - https://twitter.com/Ingredientology Pinterest - https://www.pinterest.com/ingredientologist/ TikTok - https://www.tiktok.com/@ingredientologist?lang=en Other Episodes You Might Like: Pair Exercise and Fasting After 40: https://www.flippingfifty.com/intermittent-fasting-and-exercise/ Midlife Changes with Intermittent Fasting with Gin Stephens: https://www.flippingfifty.com/midlife-changes/ HRT to Avoid Muscle Loss After Menopause? Is It the Answer?: HRT to Avoid Muscle Loss After Menopause? Is It the Answer? (flippingfifty.com) Overcoming Confusing Muscle Loss During Menopause: Overcoming Confusing Muscle Loss During Menopause (flippingfifty.com) Resources: Blood Glucose Monitor: https://www.flippingfifty.com/myglucose What When Why to Exercise for Women 40+: https://www.flippingfifty.com/wwwexercise

If this is you overdoing exercise in menopause, it’s very possible you might be saying that you love exercise so it’s not you. In this episode I’m going to talk about: You see it in those recovered from drugs or taking a break from drugs only to become obsessed with exercise. It’s the similar phenomena. They want to feel good. The only time they do feel good might be when they’re at the gym or running depending on the activity of choice. For midlife women, exercise sometimes goes flat. The same exercise they use to do no longer gives that sense of high. The feel-good hormones aren’t released at the same level. It’s because there are fewer dopamine receptors. The very thing you’re doing, the discipline, the regular schedule that once was admired and possibly a source of pride and reason you were fit and envied, now can actually be causing exhaustion, loss of muscle and not just not working. It’s likely getting the opposite desired effect. You might just watch a friend, an inactive counterpart until now, start exercise and make beginner progress that leaves you envious. You wonder, why is this happening to me? And it’s almost like an addiction. You want to feel good, Overdoing exercise in menopause is about wanting to feel like your old self again, so in effort to “get back to how you used to feel” you try the exercise you used to do. That, friend, is going to backfire big time. The hardest thing for you to do, is the thing you must, and that’s stop working out so much. How to Stop Overdoing Exercise in Menopause That’s hard so here are a few suggestions. Kelly was a client back in the 90s. She worked full time and got up daily to work out beforehand. You might know her. Every gym has a Kelly. She was at the gym before it opened, waiting for the employee to arrive unlock the doors and turn on the lights. But Kelly’s over-exercise in midlife (combined with undereating, too little recovery time) got her injured and unable to do anything but swim. In a University town with no less than 3 pools, Kelly couldn’t find one with hours to help her get her exercise “fix” in before work. So she got up at 4 to drive 30 minutes to a neighboring town, swim her lengthy workout at the Y there, and return in time to be at work at 8am. Janet, worked a shift at a hospital and still belonged to a gym in a neighboring town she used to live in. She would get up at 3am to drive 45 minutes (one way) to work out at the gym and still make it back in time for her early starting shift. She’d put in a full day and if it was light outside after work she would often walk 1-2 hours more even though she was on her feet all day. Erin was a pre-physical therapy student. She was as driven by her workouts as she was to succeed in school. She would workout for 1-2 hours every morning and again at the end of her school day, having a bagel and some tuna for lunch, but eating little else and rarely if ever taking a day off. She would get ready for school in the locker room, drying her hair in her underwear, little by little becoming so emaciated her ribs protruded from her chest and her pelvic bones from her hips. She still felt fat. While some of these situations might overlap eating disorders, they are also of an addictive nature. The drug of choice is exercise. The amount of exercise it takes has escalated to a point it is doing damage to the body but the brain no longer sees it or care. That’s not necessarily you, but we often get so lost in our own thoughts and believe whatever it is we’re thinking is true. While all that’s true is our belief of it. You don’t have to be at such an extreme to experience accelerated aging and negative effects on muscle mass. How to Give Up Overexercising in Menopause for the Results You Really Want The solution has got to be something to support the balancing of your hormones. Muscle is an endocrine organ. It can influence insulin, cortisol, growth hormone and testosterone. Of those, do you know which is the...

Reverse biological age with the concept of a secret clock within your body. Imagine it can make you look and feel older or younger than you are. It's like having a magical switch that can change how old your body seems. Believe it or not, our unconscious mind holds a lot of sway over our health and aging process. Hidden emotional traumas play a big role. But here's the exciting part: we have the ability to change how we respond to stress and emotional challenges, effectively hitting the rewind button on aging. It's all about taking control and making small shifts that can lead to big changes in how we look and feel. My Guest: Neuroscience has shown that 95% of our life experiences are shaped by unconscious programs. Dr. Olga Stevko, MD from Russia has created a unique and powerful methodology that allows her to identify and transform unconscious programs which are caused by stressful life events and trauma, including trauma passed down genetically as transgenerational epigenetic inheritance. These programs influence how people perceive themselves, others and the world around them and also affect nervous system responses that impact both body and mind. This phenomenon creates a wide variety of physiological, physical, mental, and emotional conditions —from insomnia and anxiety to health issues, premature aging and struggles with communication. Transforming unconscious programs will change how the nervous system reacts to everything that triggers flight, fight and freeze responses, and how people look, think, feel, react, and behave. This methodology is extraordinarily effective to reverse biological age and produces fast, permanent, and life changing results. Questions We Answer in This Episode: ●How unconscious programs are forming, and how they affect the nervous system?[00:011:20] ●How unconscious programs can accelerate aging? [00:16:30] ●How fast can people experience reversing their biological age after transforming some unconscious programs? [00:23:40] ●What modalities/techniques/tactics can we use in order to slow our aging? [00:28:20] Connect with Dr. Olga: Website: https://www.drolga.com/ On Social: YouTube: https://www.youtube.com/@dr.olgastevko6537/videosL LinkedIn: https://www.linkedin.com/in/dr-olga-stevko-9a2a169/ Resources: What, What & Why to Exercise for Women 40+ event: https://www.flippingfifty.com/wwwexercise Other Episodes You Might Like: Healing Trauma to Lose Weight: What if it’s Not Stress?: https://www.flippingfifty.com/healing/

Here are the supplements I use daily for lean muscle in menopause. And it’s made a difference. A big difference. In the recent previous solo episodes on less belly fat, I pointed out that muscle loss is essentially fat gain. My 60th birthday also prompted a mental inventory of well, everything from the major changes in my life and business, and I also looked at my most important moments and happiest memories… and my physical health. So if you didn’t listen to the solo last week about how since 50 I gained 4lbs lean muscle and lost 4% body fat… plus a whole swing to bad and back to good again in the middle, listen to that one. How thrilled would I be to do the same from 60 to 70? But I promised in response to questions to answer not just the carefully designed strength programs I use (and share with you) but how I support that with supplements and eating. The Benefits That You Could Get From These Supplements For Lean Muscle in Menopause: The Benefits That You Could Get From These Supplements for Lean Muscle in Menopause: Protein Powder: Protein powder supports muscle repair and recovery, aids in maintaining lean muscle mass, and can contribute to healthy bone density. It is particularly effective in stimulating muscle protein synthesis, crucial for combating age-related muscle loss. [00:07:13] Need a quick list of High Protein Meals I like? Here are 8: https://www.flippingfifty.com/high-protein-recipes Essential Amino Acids (EAAs): EAAs are crucial for muscle protein synthesis, the process by which the body repairs and rebuilds muscle fibers. These amino acids cannot be produced by the body and must be obtained through diet or supplementation. For women over 40, EAAs can significantly support the maintenance of muscle mass, which naturally begins to decline with age. [00:12:37] Creatine: Creatine is well known for its benefits in increasing strength, power output, and muscle mass. It helps regenerate ATP (adenosine triphosphate), the primary energy carrier in cells, which is crucial for short bursts of power and strength. For women over 40, creatine can help improve muscle mass, cognitive function, and potentially bone density. [00:13:57] Vitamin D: Vitamin D plays a crucial role in bone health by facilitating calcium absorption, which is vital for maintaining strong bones. It also supports muscle function and has been linked to improved immune system health. [00:15:42] Omega-3 Fatty Acids: Omega-3 fatty acids are known for their anti-inflammatory properties, which can benefit muscle recovery and joint health. They also play a critical role in cardiovascular health and cognitive function. For women over 40, incorporating Omega-3s can help mitigate the risks of chronic diseases and support overall well-being. [00:16:15] Magnesium: Magnesium is vital for muscle function, supporting relaxation and reducing cramps. It also plays a key role in energy production, bone health, and maintaining a healthy nervous system. For women over 40, magnesium can help improve sleep quality, a common challenge during menopause. [00:18:18] Collagen: Collagen is crucial for skin elasticity, joint health, and the integrity of connective tissues. Supplementing with collagen can support skin hydration and reduce the appearance of wrinkles, which may be more pronounced post-menopause. It also plays a role in bone and muscle health, potentially aiding in the prevention of age-related muscle loss and bone density reduction. Many women supplementing with collagen report reduced joint stiffness and increased healing time in the event of injury. [00:20:37] Calcium: Essential for bone health, calcium supports the development and maintenance of strong bones, reducing the risk of osteoporosis. It's also vital for muscle function, nerve signaling, and heart health. [00:23:22] There you have it, supplements for lean muscle in menopause (and beyond). Indirectly, there may be more but these are keys. You’ve heard me speak about the “extras” I use...

A new weight loss mindset is critical to navigating the shifting sands of midlife. Just eating less or in moderation might not work for us like it used to, and it's important to understand why. Instead of sticking to old ideas, we need to rethink how we approach food and weight loss. Let's talk about the myths that hold us back and discover the truths that can help us move forward. Starting with a new weight loss mindset is key. We can find better ways to take care of our bodies and manage weight. So when the doctor says, "Start with the mindset," believe it. It's true. My Guest: Dr. Ashley Lucas is the owner, founder and advisory consultant for PHD Weight Loss and Nutrition. She has over 15 years of education in the field of nutrition and metabolism. In her mid-20s, she retired from her professional ballet career. While understanding the importance nutrition played in her sports performance, she earned her Ph.D. in Sports Nutrition and Chronic Disease from Virginia Tech. Her research throughout her six-year post-graduate doctoral training focused on energy metabolism and the Female Athlete Triad. She was awarded the Academy of Nutrition and Dietetics Scholarship and completed her dietetic internship at The Ohio State University. She passed the national examination, which registered her as a dietitian offering expert food, wellness, and nutrition services. Dr. Lucas is a nationally renowned speaker, columnist, and leading expert in weight management and behavior change. Through a scientific method that focuses not only on the metabolic consequences of fat gain but also on the behavioral and psychological aspects, she created and continues to innovate the PHD Approach, which has helped thousands of people nationwide achieve their peak wellness once and for all. Questions We Answer in This Episode: Connect with Dr. Ashley Lucas: Website: https://myphdweightloss.com/ On Social Instagram: https://www.instagram.com/dr_ashleylucas/ YouTube: https://www.youtube.com/@drashleylucas Resources: PHD Weight Loss Program: https://myphdweightloss.com/our-approach/ Academy of Nutrition and Dietetics Scholarship: https://www.eatrightfoundation.org/foundation/apply-for-funding/scholarships Other Episodes You Might Like: Midlife Weight Loss: Burn Body Fat, Balance Your Hormones https://www.flippingfifty.com/midlife-weight-loss/ The Genetics of Metabolism and Weight Loss for Women Over 40 https://www.flippingfifty.com/genetics-of-metabolism/ Why Menopause Weight loss is So Hard and How Your Brain is Taking Over https://www.flippingfifty.com/weight-loss-is-so-hard/

Time Flies: How I Lost Fat and Gained Muscle After 50 In this episode, I'll share how I lost fat and gained muscle after 50 and discuss how I improved my body composition. There's a winning score at the end of this decade, but I was down by some significant points halfway through. Here's how I Caitlin-Clarked the strategy and came out ahead. How I’ve added 4 lbs of lean muscle, lost 4% body fat from 50 to 60 I’ve added 4 lbs of lean muscle and lost 4% body fat this last decade. In between, I gained 12-14, or 13 lbs, of inflammation and also lost that! Before I start, you need to know that I’ve been thinner. It’s no longer the goal. I’m kind of sick of it. For 40 years, I’ve watched the #1 motivator for women to exercise is weight loss. I’ve watched fitness professionals cover each other’s bodies, knowing the science and intelligence of what is genuinely fitness. However, they still wish they had someone’s body they perceived as better than their own. I’m really over it. If that is your number one goal, it may happen while you focus on something else, but it probably will NOT happen if you’re chasing the weight. We still haven’t gotten the fact… fact… that you will attract and get to keep what you focus on. This is no longer woo-woo, pseudoscience. It is simply a fact. I WANT energy, strength, and the ability to hike the Grand Canyon well into my next 40 years. In the process, I will probably optimize my body composition, not because I’m chasing weight loss but because I want to do everything I should have been doing all along. Serotonin, dopamine, and oxytocin play a big part in how I gained muscle after 50, and we often forget about this. We get fleeting hits from exercise itself and long-lasting enjoyment from memories of living on the bucket list. The other thing I realized just this week (approaching my 60th birthday) is that for way too long, I left things I love in my closet, saving them for … I’m not sure what. That ends. I wear fancy pants for dinner today and whenever I want to. Apparently, I had to be 60 to give myself permission. Here’s How I Gained Muscle After 50 The exercise & lifestyle changes that happened in this last decade: Tools I Use to Enhance Recovery or Boost Performance RELIGIOUSLY: Epsom salt baths (be sure there is NOTHING added) Sunlighten Sauna: https://www.flippingfifty.com/sauna Power Plate: https://www.flippingfifty.com/PowerPlate Code: Flipping50 Weighted Vest see my pics in Amazon store from https://www.flippingfifty.com/resources One More Thing About Gaining Muscle After 50 Someone watched a video of Moses this week and commented, I wish I could get excited about nothing. "A dog's life" is no joke. I leave him to go to the grocery store, and he has to hug me for a few minutes before letting me put groceries away. He's so excited I came back. If you can get excited not just about the big things - the Grand Canyon in September – or a wedding in October – but about the things that happen EVERY DAY, then you're living well. Take charge of your quality of life. By consistently tending to the little things, you'll find that the big things will fall into place. I have no intention of letting my goals get smaller as I get older. They're getting more significant. I hope yours are too. And I hope you're not putting them off. It won't get convenient… until we can't choose it anymore. Don't wish for that. Curious about the supplements I use to support muscle? Stay tuned for the next solo episode, where I'll share all the details. Resources: Stronger: https://www.flippingfifty.com/getstronger Power Plate: (Save with code: Flipping50) https://www.flippingfifty.com/powerplate Blood Glucose Monitor: https://www.flippingfifty.com/myglucose What When Why to Exercise summit 2024: https://www.flippingfifty.com/wwwexercise Other Episodes You Might Like: Less Belly Fat: https://www.flippingfifty.com/less-belly-fat How Much Protein Do You Need After...

Toxins, like unwelcome party guests, invade our systems, disrupting crucial sex, stress, and thyroid hormones. This reminds us of the damaging effects of toxins and the preventive steps we may utilize to lessen the impact of toxins that could disrupt the hormones in our bodies. It all boils down to equipping ourselves with facts and simple solutions to support our body's natural detoxification processes and improve our sex, stress, thyroid hormones, and overall well-being. My Guest: Dr. Wendy Myers is a Naturopathic doctor and founder of Myersdetox.com. She is an anti-aging, heavy metal detox, and bioenergetics expert and the #1 bestselling author of Limitless Energy: How to Detox Toxic Metals to End Exhaustion and Chronic Fatigue. Wendy is also the host of a top-rated podcast, the Myers Detox Podcast, about protecting your health with detoxification. She will provide insights on how toxins affect your sex, stress, and thyroid hormones. Questions We Answer in This Episode: Connect with Wendy Myers: Website: https://myersdetox.com/ Watch the docuseries: http://www.theheavymovie.com On Social: Facebook: https://www.facebook.com/MyersDetox/ YouTube: https://www.youtube.com/@WendyMyers Instagram: https://www.instagram.com/MyersDetox/ TikTok: https://www.tiktok.com/@myersdetox LinkedIn: https://www.linkedin.com/in/wendymyersdetox Twitter: https://twitter.com/MyersDetox Pinterest: https://www.pinterest.com/MyersDetox/ Resources: Stronger: https://www.flippingfifty.com/getstronger Energy Bits (Chlorophyll): https://www.flippingfifty.com/energybits Detox Carbon 60: https://www.flippingfifty.com/c60 My Infrared Sauna: https://www.flippingfifty.com/sauna HTMA: https://remede.com.au/comprehensive-testing/functional-pathology/hair-tissue-mineral-analysis-htma/ Other Episodes You Might Like: Restore Hormones to Factory Settings? More Science for bHRT https://www.flippingfifty.com/restore-hormones/ Sexual Wellness AMA with Women’s Sexual Health Expert Lyndsey Harper https://www.flippingfifty.com/sexual-health-expert/ Mothers and Daughters Hormones and Health Literacy https://www.flippingfifty.com/hormones-and-health-literacy/

For Less Belly Fat, Lift Weights: Muscle Loss is Fat Gain in Menopause For less belly fat, the deep visceral type that isn’t just vanity, it’s deadly, lift weights. While yes, High Intensity Interval Training (or HIIT) is notably recognized by science as a means for removing fat, it may have more positive impact on the over-the-top, er muffin top fat. Weight training improves total body fat, abdominal belly fat and improves lean muscle resulting in “re-composition.” The influence of weight training decreases the risk of heart disease associated with waist girth. For women 35 or more inches at the waist is a heart health risk factor. However, if you’re a smaller woman, I think it’s important to note that less than 35 may still be a risk factor. Look in the mirror, and what do you see? If you carry your weight in your belly - an apple shape, more than a pear - you’re still at higher risk. Let’s do something about that. A few facts I know by heart and wish I didn’t: How that matters: Is a diagnosis all we're waiting for? Are we holding off till it's more convenient? Nothing good ever is. Throughout time, there’s been about 2 studies showing that there may be spot-reducing with core work. But that’s over 4 decades. When research produces strong evidence, minds have to be changed, but in my point of view, if you spend more than five minutes a day working out your core and hope to lose visceral belly fat, you will see improvements in your body. What else matters when you’re lifting weights and potentially don’t see the changes occur: (Keep cortisol and blood sugar levels in control) Connect with Debra Atkinson: Website: https://www.flippingfifty.com/ On Social: Facebook: https://www.facebook.com/Flipping50TV Instagram: https://www.instagram.com/flipping50tv or https://www.instagram.com/flipping50 LinkedIn: https://www.linkedin.com/in/debraatkinson or https://www.linkedin.com/company/flipping50 Resources: Stronger: https://www.flippingfifty.com/getstronger Power Plate: (Save with code: Flipping50) https://www.flippingfifty.com/powerplate Blood Glucose Monitor: https://www.flippingfifty.com/myglucose HIIT: https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training/ Other Episodes You Might Like: Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well https://www.flippingfifty.com/low-energy-availability-in-menopause/ How Much Protein Do You Need After 50: https://www.flippingfifty.com/how-much-protein-do-you-really-need-after-50-research-update-on-more/ Weight Gain in Perimenopause and Menopause https://www.flippingfifty.com/weight-gain-in-perimenopause-and-menopause/ 10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health https://www.flippingfifty.com/resistance-training-revolutionizes-menopause-health/ Exercise Physiology Plus Menopause Physiology for the Midlife Exercise Rx https://www.flippingfifty.com/midlife-exercise-rx/

Older-shmolder! How taking control of your biological age can help you live longer, better. This episode is going to have something for everyone in your life. From the food you eat and daily habits you have, you will findout how to reverse your old age before it even happens. My Guest Dr. Kara Fitzgerald is an award-winning clinical researcher of biological age reversal using a diet and lifestyle intervention developed in her virtual and in-person Functional Medicine clinic. She is the author of the book, Younger You and Program based on her ground-breaking 8-week clinical study and follow up case series that resulted in a 3-year and 4.6-year average reversalof biological aging, respectively. She also has a Younger You companion cookbook, Better Broths and Healing Tonics. Dr. Fitzgerald is an educator at the Institute for Functional Medicine(IFM), and is an IFM Certified Practitioner. She regularly lectures internationally and hosts the podcast New Frontiers in Functional Medicine. Questions We Answer in This Episode: Connect with Dr. Kara Website: You can keep up-to-date with Dr. Fitzgerald’s work and programs by joining her e-newsletter list here https://www.drkarafitzgerald.com On Social: On Social: Facebook: https://www.facebook.com/DrKaraFitzgerald/ Instagram: https://www.instagram.com/drkarafitzgerald/?hl=en LinkedIn: https://www.linkedin.com/in/dr-kara-fitzgerald-b77265b Twitter: https://twitter.com/kfitzgeraldnd?ref_src=twsrc^google|twcamp^serp|twgr^author Other Episodes You Might Like: The ABCs of Metabolic Mastery for Midlife Women https://www.flippingfifty.com/metabolic-mastery/ What Are the Real Secrets to Longevity? https://www.flippingfifty.com/real-secrets-to-longevity/ Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well https://www.flippingfifty.com/low-energy-availability-in-menopause/ Resources Resources: YOUNGER YOU: https://youngeryouprogram.com/book/ https://drive.google.com/file/d/1sH9mkOeXhBDRryJwsQjOKIV34QOMg2rT/view?usp=drive_linkhttps:///www.flippingfifty.com/getstronger

If you’re losing tone, can’t seem to get the results you deserve for the time and energy you spend, you can blame it on part on muscle protein synthesis in menopause. What you did that worked isn’t going to. In the dance between muscle protein synthesis and muscle protein breakdown, you’re MPS is stepping out on you. It’s going to take more effort to win this tango. During menopause transition muscle protein breakdown occurs at a faster rate due to lower levels of Estrogen, not to mention testosterone. Estrogen is a natural stimulus for muscle. The problem is multifaceted. Reduced testosterone (which can start declines much earlier than that in some women). If you’re not sleeping well at night or staying in deep sleep, the times when you do produce testosterone and growth hormone, another important factor in gaining lean muscle, you won’t have those important factors. Also when you don’t sleep at night, too little/poorly, your cortisol and insulin levels are such that you’re in muscle breakdown and fat storage. This is when a woman is in the gym, actually doing the things, and feeling as if she’s not getting rewards, or seeing results. There are two things that stimulate muscle protein synthesis in menopause: -Adequate protein intake on a per meal basis -Adequate mechanical stress to the muscles (resistance training) That decreased muscle protein synthesis results in an increased need for protein (quality protein) Sources that are best are high in leucine. Especially if you’re not consuming much protein or find it hard, you want to lean into leucine. Plant proteins unfortunately don’t have much leucine to help this process. Best sources are animal proteins like beef, bison or wild meats. Here’s where I find some blogs, podcasts, even research findings let us down. Suggestions to supplement with leucine would be well-intended potentially for a frail, older adult unable to consume enough dietary protein, unwilling to or and at later stages of life. But for a midlife woman with the potential for decades ahead of her, the full range of amino acids in the body will be important in her ability to thrive and maintain all areas of health. It’s the difference between hanging on, and better than nothing, and wanting energy and vitality. In consideration of questions like, should I supplement with leucine? My thoughts are, not in isolation if you’re not getting adequate dietary protein. You may want ALSO to supplement specifically with it post workout, or at meals when you aren’t getting adequate protein but I like to see complete essential amino acids first before isolating with greater amounts of individual. Even though, it is and has always been leucine that is associated with lean muscle gains. I began publishing The Protein Report for women in menopause in 2013. It stemmed from a Protein Symposium I had the honor of co-hosting at Iowa State University in honor of Steve Nissen, who had discovered HMB years earlier. If you’re familiar with products Boost and Ensure, you have some awareness of HMB. The ingredient is used more widely now, not only for the drinks intended to help bedridden frail consume high protein drinks to reduce muscle and strength losses. HMB is another supplement question that more frequently comes up today. Should you supplement with HMB. Potentially if you’re struggling with the ability to consume high quality protein sources and you’re at high risk (low body weight, frail, fine boned, weak), it may be something to consider. I also hesitate to suggest it to anyone without first looking at food logs and having you assess what you’re consuming from whole foods. Good News About MPS in Menopause A study in the International Journal of Obstetrics and Gynecology (2022) shows that when women in menopause increase dietary protein, good things happen that can offset potential muscle breakdown AND fat gain. There is a “protein hypothesis” (first published in 2005 in Obesity journal) that...

Restore before more is the number one tenant of Flipping 50. In this episode we visit the concept that you restore hormones using bHRT. Whether you are or you aren’t. I’d say most women I know in 2024, are open to and already having conversations around hormone replacement. In our 10th year at Flipping 50, we’ve been discussing pros and cons and what happens with body composition, bone density, muscle mass and brain health during menopause. We touch on the anecdotal evidence we have from thousands of participants, and fewer but more intimate, private clients who use or choose not to use bHRT and the results they get. In this episode we introduce a new guest to the show who’s book “Restore” takes look at the benefits of bHRT. Whether you are, aren’t or your on the fence about ability to restore hormones and the effects on short and long term health, I think you’ll like this episode. My Guest: Dr. Gregory J Brannon is a surgeon, public figure, and founder of the leading Bioidentical Hormone Replacement Therapy (BHRT) practice Optimal Bio where he oversees seven offices across North Carolina, South Carolina and Virginia. In addition to his current role of Physician and Medical Director at Optimal Bio, Brannon uses over 30 years of medical experience to educate others on taking ownership of their health. Dr. Brannon is the author of the 2020 published book, The Hormone Handbook: Optimizing Your Health Through Bioidentical Hormones, and will publish a second book in Spring 2024 titled “Restore.” Prior to spending 30 years as a successful private practice OBGYN in Cary, NC, Dr. Brannon completed his medical residency at University of Southern California Women’s Hospital, Los Angeles, and then served as assistant professor of Obstetrics and Gynecology at University of North Carolina School of Medicine, with work at Wake Area Health Education Center. Brannon’s OB/GYN experience sparked his interest in hormones and how they work within the body. Impressed and inspired by his experience with BHRT, Brannon opened Optimal Bio in Cary, NC in 2012. Optimal Bio is a BHRT practice dedicated to bringing people’s bodies back to the optimal levels they were initially designed to maintain. Questions We Answer in This Episode: Connect with Greg: Website: https://optimalbio.com/ On Social: Facebook: https://www.facebook.com/OptimalBioBHRT Instagram: https://www.instagram.com/gregbrannonmd/ LinkedIn: https://www.linkedin.com/in/heatherawadmd?trk=public_post_feed-actor-name https://www.instagram.com/optimalbio/ YouTube: https://www.youtube.com/channel/UCRWEkzCUh_CHIBGB5dae5rw Resources: Upcoming book “Restore” which will be released on March 12, 2024. “Restore” is already available for preorder on Amazon, Target, Walmart and wherever books are sold. “Restore” in ebook form will be available via Kindle as of mid-January 2024. Additional Books: Nobody Wants You Healthy – Mark Richards Estrogen Matters – Avrum Bluming, Carol Tavris Obesity Code – Dr. Jason Fung 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/ Your Hormones and Heart Health https://www.flippingfifty.com/hormones-and-heart-health/

Picture the headline: Resistance training revolutionizes menopause health. It’s that simple. It’s 2024. We still hear both about the use of HRT or reasons (perhaps outdated) not to. We hear about both animal protein and the plant protein advocates. With this simple method of – humor me – hormone enhancement – there is no argument. We all know we need to be doing it. We all understand the benefits of being strong and vibrant. But lest you confuse a need to lose fat with the need to gain lean muscle, this is for you. Lifting already? Then you’ll love these reminders. After all, the placebo effect is in full swing at all times. It’s either working for or against us. So those things you’re doing that you know are good for you, amplify them with the scientific evidence and think your way to even better results. This episode captures the broad spectrum of positive changes resistance training can bring to menopausal women, from physical improvements like visceral fat reduction and bone density increases to more general benefits like enhanced mood and sleep quality improvements. Each of these is directly tied to signs and symptoms of menopause. Give a Woman a Weight and Change Not Only Menopause, But Her Health the Rest of Her Life Before we dig in, in the rhythmic play off the children’s story book, “When you Give a Mouse a Cookie”… When you give a woman a weight… (or when you pick one up yourself) You: Enhance her strength Improve her fat free mass Reduce her total fat Reduce that deadly visceral belly fat Support overall hormone balance Alleviate symptoms of anxiety and depression Enhance her sleep Improve skin health Increase bone density Enhance Gait and Stability Women who lift, lift the world. Theirs and the world at large. How Resistance Training Revolutionizes Menopause Health 1. Enhance muscle strength – directly tied to longevity (link to recent episode on testing your own longevity) supporting daily activities and reducing the risk of falls. Beyond that however, for bone density benefit, heavy lifting will require muscle strength. 2. Improve fat-free mass, aiding in a healthier body composition during menopausal transition. The combination of 1 and 2 together, notably known as “recomposition.” You’re not literally turning fat into muscle. But you are indeed able to lose fat and not just avoid loss of muscle, but add muscle. This does require some careful effort. For those without much consistent strength training, using a caloric deficit with a high protein intake make effective. The longer your consistent resistance training experience however, and the older you are, you may need a surplus of calories high in protein to overcome the anabolic resistance that occurs with aging. 3. Support total fat mass reduction, addressing weight gain concerns during menopause. Over 5600 postmenopausal women in one hundred studies reviewed showed exercise training effectively increased muscle mass and fat-free mass, and decreased fat mass, body fat percentage, waist circumference and visceral fat. (more on visceral fat coming up). Further this study in Frontiers in Endocrinology in 2023, found combining RE and aerobic exercise(not same session) helped increase muscle and decrease fat, while RE plus combined training – which includes doing aerobic activity and strength training in the same session – helped boost muscle mass most. The reason it likely didn’t impact fat as much I suspect is because intensity in the aerobic activity won’t be as high. You either won’t go as fast or against as much resistance even though it may “feel hard.” 4. Reduce Visceral Fat. Resistance training has been shown to effectively promote decreases in visceral fat in the absence of caloric restriction. That is, no change other than adding resistance training. In still another study published 2023, reduction in visceral belly fat was significant compared to non-resistance trained control group whether participants did 2 or 3 times...

It’s no secret weight gain in perimenopause – or menopause transition and post menopause – is different. It doesn’t respond the way you would have predicted it should. It doesn’t come on at the same rate or in the same place as you think it should. My guest today is an MD and yet she’s first a woman who also entered midlife and experienced much of the same you may have. She also defaulted to many of the same tactics a woman with a heartbeat would. So this episode is just a simply basic discussion about what happens, and why and what to do about it and why your default effort may fall short. My Guest: Heather Awad, MD is a Family Medicine and the founder and CEO of Vibrant Weight Loss Age 50+ where she helps professional women over age 50 lose weight for the last time through a virtual platform. She offers a simple system that saves them time and helps them achieve their health and weight loss goals. They discover how to say no to foods they don’t want without using willpower, and create an eating protocol that they will enjoy going forward so that their weight loss is permanent. Dr. Awad is also the host of the Vibrant-MD podcast where she talks about weight loss, women’s health, and food. Questions We Answer in This Episode: Connect with Heather: Website: https://www.vibrant-md.com On Social: Facebook: https://www.facebook.com/heathervibrantmd/ Instagram: https://www.instagram.com/heatherawadmd/ LinkedIn: https://www.linkedin.com/in/heatherawadmd?trk=public_post_feed-actor-name Podcast: https://podcasts.apple.com/us/podcast/vibrant-md-podcast/id1583628433 YouTube: https://www.youtube.com/@heatherawadmd7858 Resources: Exercise Planning Guide https://www.flippingfifty.com/5-part-exercise-planning-guide/ Home Gym https://www.flippingfifty.com/perfect-home-gym-how-to/ Other Episodes You Might Like: WHY YOU MAY BE EATING TOO LITTLE To LOSE WEIGHT | women over 50 https://www.flippingfifty.com/eating-too-little/ How to Boost Your Metabolism in Midlife the Non-Dieting Way https://www.flippingfifty.com/boost-your-metabolism-in-midlife/ Easy Healthy Habits Start Here: Effortless Kitchen Hacks https://www.flippingfifty.com/healthy-habits/

Low energy availability in menopause is a key concern, especially if you’re both trying to exercise and combine that with fasting and you could easily be there. In this episode I’ll help you answer whether you’re in a state of low energy availability leaving you with too little energy to feel good during or after menopause. Exercising too much without results? Try a reset. The 5 Day Flip is free. https://www.flippingfifty.com/5dayflip Low energy availability or LEA, is defined as having limited energy available to support your normal body functions once your energy expended through exercise is subtracted from your total dietary energy intake. Living too long or too often in LEA will negatively impact your skeletal muscle as well as your bone because osteoblasts and osteoclasts can’t properly do their job. More injury in connective tissue, stress fractures, and increased risk for osteoporosis or accelerated bone loss and inability to reverse losses. LEA also can lead to other health disruptions that are commonly blamed on the umbrella of “menopause” or hormones. They include irritability, depression, brain fog, poor immune function, low libido, and GI issues like constipation and diarrhea. How do you know if you have low energy availability in menopause? Here’s a simple equation for figuring EA. EA = (EI − EEE)/FFM Dietary energy intake (kcal) minus your exercise energy expenditure (kcal) divided by your fat free mass (FFM) in kilograms (kg) Suggestions are for total to be 45 calorie/kilogram ffm Anything less than 30 calories/kilogram ffm is considered LEA and putting you at risk for real health concerns within days. Track your calorie intake for 3-5 days to get an average. I don’t recommend doing this excessively. But it can be valuable periodically. Find that average by adding all the days total calorie intake and dividing by the number of days you tracked. Plug your calories burned into an app to determine for a female with your weight the calories expended for activities beyond daily activity of life. Play pickle ball 2 hours? Count it. Worked out 45 minutes? Count it. Walked 30 minutes at 3mph? Count it. Get a total calories expended in exercise for the day. It’s easier than you think to check for Low Energy Availability: Subtract your daily caloric expenditure from exercise. Calculate fat free mass. Take Body fat % x body weight. If your body fat percent is 25%, then .25 times your body weight. So 130 lbs with 22% body fat. Fat mass is 28.6 lbs. 130-28.6 = 101.4 lbs ffm 101.4 divided by 2.2 = 46.2 kg ffm If average daily calories consumed 2100 kcals. Energy expended with a 45 minute walk + weight training + 10 minutes intervals = 108+ 159 + 120 = 387 kcals expended (rounding up to 400kcals) 2100- 400= 1700 kcals divided by 46.2= 36.7 So based on this, I’m not in an alarmingly low state but low enough to be aware I should consciously start adding quality calories especially around workouts. When you do the calculation, about 45 is a good number to aim for or 50 if you’re training hard regularly. I’m not and some days much less than I’d like to but we all have to remember we may be slowing our metabolism by eating too little and compromising our body’s ability to regulate thyroid, proper immune function, metabolic function, mood or more. Your exercise may or may not be affected. At first. If you’re an athlete, performance most likely will be negatively impacted. The rest of your life and physical function will suffer first. It might be happening at such a low level you don’t notice it, until cumulative effects set in. Helpful? Share this with a friend. Low energy availability isn’t something talked about openly often enough. Instead we’re bragging about how long we’re fasting or doing HIIT. Potentially, we’re contributing to the problem: keeping score in the wrong...

In this episode we break down the levers for metabolic mastery for midlife women in such easy terms that it is my prediction you will want to listen again. My guest smoothly coaches us through unique messages with examples and specifics. No platitudes or lists in this episode. This will stick. We talk about habit formation and why we fail at it. My Guest: Ellie Kempton, founder of Simply Nourished, is at her very core a lifestyle architect empowering women to reclaim their wellness. As a Registered Dietitian with a master’s degree in Functional Nutrition from Bastyr University and a biochemistry degree from the University of Virginia, Ellie curates simplicity out of complex health information and provides care calibrated to support transformation. Ellie’s care is underpinned by functional medicine and catalyzed by behavior design. Questions We Answer in This Episode: Connect with Ellie: Website: https://www.simplynourishednutrition.com/https://elliekempton.com/ On Social: Facebook: https://www.facebook.com/simplynourishednutrition Instagram: https://www.instagram.com/simplynourishednutrition/ LinkedIn: https://www.linkedin.com/in/ellie-kempton-msn-rdn-561436a0/ The Table Membership: https://www.simplynourishednutrition.com/the-table Resources: Exercise Planning Guide https://www.flippingfifty.com/5-part-exercise-planning-guide/ Home Gym https://www.flippingfifty.com/perfect-home-gym-how-to/ Other Episodes You Might Like: How to Boost Your Metabolism in Midlife the Non-Dieting Way https://www.flippingfifty.com/boost-your-metabolism-in-midlife/ Easy Healthy Habits Start Here: Effortless Kitchen Hacks https://www.flippingfifty.com/healthy-habits/ 6 Commonsense Steps for Health from Uncommon Motivation #501 https://www.flippingfifty.com/commonsense/

This is absolutely the first time I’ve done a greet and meet the team here at Flipping 50. [ Not completely true though – We’ve had one community coach on the show to talk about her 60th birthday and her perspective on it.] In the She Means Fitness Business podcast (for you fitness and health pros) I’ve introduced the positions I have hired and the order I hired them in, how I create job responsibilities… all things to help pros start a business, grow it, or scale it. I’ll link to that in the show notes. Of course it too is everywhere you listen to podcasts and if you’re a midlife woman serving midlife women or who wants to… this is produced just for you! (and it’s been around longer than Flipping 50 in fact). Today you’ll meet our team from the way behind the scenes to the front lines for the first time. I’m grateful for each and every one of them. I’ve been accidentally lucky to find them. Starting out as in many businesses, I wore all the hats. I’ve always treated positions where I’ve had another boss as if they were my own. So this wasn’t a new feeling. I was allowed a lot of autonomy in positions I’ve held. I appreciate knowing my goals and exceeding them in the way I work best, which may not be the traditional or conventional way. I try to remember that with my team too. Everyone has good ideas. Leaning on others and finding their zone of genius so everyone loves their job is a goal we can all relate to. Meet the Flipping 50 Team! To make this far more fun than just sharing day-to-day activities which btw can be too numerous to mention – we’re asking some super fun questions to let their personalities shine. I asked everyone behind the scenes a few rapid fire questions you may love hearing the answers to. Resources: Want the Top 10 episodes in a specific category? https://www.flippingfifty.com/podcast AnnMarie Skincare: https://www.flippingfifty.com/skincare Other Episodes You Might Like: Choose your top 10 List here: https://www.flippingfifty.com/flipping-fifty-podcast/ She Means Fitness Business podcast – https://www.fitnessmarketingmastery.com/the-voice-for-fitness-professionals-podcast/ Tim Ferriss – https://tim.blog/podcast/ No Such Thing As a Fish – https://www.nosuchthingasafish.com/ RadioLab – https://radiolab.org/podcast Matthew Ferry – https://matthewferry.com/home She Means Fitness Business Podcast: Show Notes site: https://www.fitnessmarketingmastery.com/the-voice-for-fitness-professionals-podcast/ Itunes- Apple: https://podcasts.apple.com/us/podcast/she-means-fitness-business/id731652575 Spotify: https://open.spotify.com/show/2hAs64rdXtPhEZXbHNnZYi iHeart Radio: https://www.iheart.com/podcast/256-she-means-fitness-business-43068893/

This episode is for mothers and daughters so it’s definitely not one to keep to yourself. There are numerous resources mentioned within this episode as well. Those include reference to Judy Blume’s Are You There God, It’s Me Margaret?, Flow and the wisdom of What, When and Why to Exercise for Women 40+ guest expert Alissa Vitti. My Guests: Candace Burch is a Hormone Health Educator with a Masters in Health Education and over 30 years of experience in the field. In 2017, she founded ‘Your Hormone Balance’ as a consulting practice, and was later joined by her younger daughter, Ryan Burch to expand YHB’s reach to women and men around the world! Candace’s background includes working as a health editor, writer and investigative journalist in London, leading educational patient and provider initiatives for ZRT Hormone Laboratory (as their Director of Education for 12+ years), as well as spearheading “Body in Balance,” a hormone testing and rebalancing weight loss program at Metabolic Research Center (a nationwide weight loss company). She also hosts the Women Talking Frankly Podcast with her friend N.P., Kyle McAvoy. Jess Suchan is a board certified Holistic Health Coach via the Institute for Integrative Nutrition and takes a 360 approach to wellness, supporting clients in sustainable weight loss strategies, mindset tools and symptom relief via cycle syncing, lifestyle strategies and smart supplementation. As a recovered yoyo dieter with her own 45LB weight loss story, she understands the importance of a balanced approach, free from restriction and fad diets. She has been coaching clients in partnership with YHB for the last 5 years and also offers 1:1 coaching through her custom app. She co-hosts the Solo 2.0 Podcast, alongside her sister, YHB’s co-founder, Ryan Burch. Questions We Answer in This Episode: Connect with Jess and Candace: Website: https://www.Yourhormonebalance.com https://www.bodyblissbyjess.com On Social: Instagram: https://www.instagram.com/yourhormonebalance/ https://www.instagram.com/bodyblissbyjess/ Resources: Use code FLIPPING50 for $50 off of the build-your-own testing and rebalancing packages here: https://www.yourhormonebalance.com/b-y-o-rebalancing-package#simplero-section-1655471171980 Books: Are You There God, It’s Me Margaret? by Judy Blume https://www.amazon.com/Are-You-There-God-Margaret/dp/148140993X In the Flo by Alissa Vitti https://www.amazon.com/Female-Advantage-Biochemistry-Productivity-Happiness-ebook/dp/B07CRKXNQC/ref=sr_1_1?hvadid=580743541400&hvdev=c&hvlocphy=9008459&hvnetw=g&hvqmt=e&hvrand=4161679724158086185&hvtargid=kwd-1264597133183&hydadcr=15526_13517424&keywords=in+the+flow+by+alisa+vitti&qid=1707592530&sr=8-1 Other Episodes You Might Like: Midlife Weight Loss: Burn Body Fat, Balance Your Hormones https://www.flippingfifty.com/midlife-weight-loss/ It Takes MORE Than Hormones To Fix Your Hormones https://www.flippingfifty.com/fix-your-hormones/ A Hormone Therapy Roadmap: What, When & Why https://www.flippingfifty.com/hormone-therapy-roadmap/

Like many things worth it, it wasn’t easy when the Flipping 50 show started. If you’re new or you’ve been here a minute but you never heard this story, this is how it all started. Tears roll down my face as I take down years of memories. Since I can remember I wanted dozens of frames full of memories hanging on my walls and lining bookshelves. My cell phone rings and I see it’s my realtor, what perfect timing. It was she who said a house sells better when a buyer can imagine themselves in the space and the seller’s personal items are removed. I should have been putting up Christmas decorations. It was a brutally cold December day. There’d be no 19 ft tree, no throwing mardi gras beads at it. Dustin was at college and would be home over break but there might not even be a tree this year. He’d have to have that experience at his dad’s. That was the first year of what is now Flipping 50 and the companion business served by the She Means Fitness Business podcast that helps health and fitness coaches start and grow their fitness businesses serving women over 40. That was 11 months after having quit safety and security of a regular paycheck. It was after the times I’d confidently said, “If I’m not where I need to be and have to, I’ll sell my house.” Not so confidently, I was selling my house. I was leaving… a house I loved in a neighborhood I loved in a town I had loved since I was a little girl visiting my sister and hearing stories of my grandmother attending college here so many decades ago. During the first 14 months of going 100% in on the mission to serve midlife women and to uplevel the health and fitness industry instead of complaining about what was wrong with it, I had 8 major life changes. Life was tough. But then – I’d love to say I worked harder, got help and it all got better. Well folks that’s not how it happened. Life got harder. And I learned a lot of lessons. In the J.Crew factory outlet store picking up funeral suit coats for my great nephews who’s dad was just killed by a drunk and high driver. In spite of red-rimmed puffy eyes the clerk said, “Going to a wedding?” It took everything I had just then which was not a lot not to say, “No bitch, you had a 50/50 chance and you blew it. They’re burying their dad.” My niece’s husband was killed riding his bike in the last 10 minutes from home of a two hour ride with a buddy after having been gone all week without getting in a ride. The driver had left him for dead and sped off. We were all devastated. Not just the families, but a town, his colleagues at Google, his biking community near pros. Bill wasn’t a careless occasional rider out on a Saturday ride. He was a calculated, Eagle scout kid grown into a turning-pro biker who was much loved and envied for his skill and humility. Life was hard before Bill. But after, my eyes were open about hard. Choose your hard we say. I choose to work “hard” because I know this isn’t hard. I choose to put in more time than most are willing to because it matters. Things that do are worth it. I’m not here for the toned arms and the smaller size. I’m here for adventure and fun and feeling it all, experiencing it all. I watched life fall apart in minutes. I’ve also watched it come back together. It’s never the same. Of course it’s not. But it’s beautiful and it’s honoring to those gone. This was the first 4 years of my start of a new life. Tears – much more than laughter. And the privilege of watching generosity and love pour out of people. The lessons of understanding that everyone you meet on the street at any moment could be going through a catastrophic event in their lives. Because groceries still have to be bought and work still has to happen and kids need to go to school. I’ve become a better human because of hard. It can go either way. You can let it swallow you up, consume you, gain limited beliefs and then let them run you or you can surround yourself with someone who will tell you that no, exercising...