The Flipping 50 Show

• Extended Cardio and Low Protein Equal Short Term Weight Loss

  Short term weight loss sounds great BUT it’s not all fat – it’s muscle! Muscle will be much harder to regain as we age because of anabolic resistance..  Clothes might feel loose and you get weight loss compliments. But short term weight loss is just giving a “false positive” honeymoon period. This might mean you divorced muscle, the love of your life.   1. Muscle Mass Loss (Sarcopenia) Protein Deficiency Protein is essential for building and maintaining muscle tissue. Insufficient protein intake exacerbates muscle atrophy and increases the risk of falls and injuries. Excessive Cardio Prolonged cardio can lead to a breakdown of muscle tissue for energy, particularly if glycogen stores are depleted. This can worsen age-related muscle loss and counteract maintaining strength and function. 2. Bone Health (Osteoporosis) Protein Deficiency Protein is needed for bone health and bone density. Inadequate protein intake, especially after menopause, increases the risk of osteoporosis and fractures. Osteoporosis Risks After menopause, risk of osteoporosis increases due to declining estrogen levels and can weaken bones prone to fracture. Sarcopenia and Osteoporosis Link Having both increases the risk of falls and fractures. Poor nutrition leads to sarcopenic obesity and increases the risk of osteoporosis. 3. Other Negative Effects Reduced Physical Function Since inadequate protein leads to muscle loss, this reduces strength, impaired balance, and decreased ability to perform daily activities. Slow-Healing Injuries Protein repairs tissues. Deficiency can slow wound healing and recovery from injuries. Weakened Immune Function Amino acids from protein build antibodies and maintain a healthy immune system. Low protein intake can lead to frequent illnesses and infections. Potential Cardiac Issues (Excessive Cardio) Associated with potential adverse cardiac effects, such as myocardial fibrosis and an increased risk of atrial fibrillation, in some individuals. Musculoskeletal Injuries (Excessive Cardio) Increases the risk of musculoskeletal issues like osteoarthritis and stress fractures.   What Can You Do Instead of A Short Term Weight Loss Recommendations: Prioritize protein intake with 30 grams each meal. Balance cardio and strength training to build and maintain muscle mass. Listen to your body and avoid pushing yourself too hard or engaging in prolonged, strenuous exercise if it causes excessive fatigue or pain.   References:  Chucherd O, Vallibhakara O, Vallibhakara SA, Sophonsritsuk A, Chattrakulchai K, Anantaburarana M. Association of Sarcopenic Obesity and Osteoporosis in Postmenopausal Women: Risk Factors and Protective Effects of Hormonal Therapy and Nutritional Status. Arch Osteoporos. 2025 Jun 26;20(1):83. doi: 10.1007/s11657-025-01573-w. PMID: 40569474; PMCID: PMC12202630. Filip Vuletić, Berte Bøe, Considerations in the Aging Female Athlete, Operative Techniques in Sports Medicine, Volume 32, Issue 2, 2024, 151091, ISSN 1060-1872, https://doi.org/10.1016/j.otsm.2024.151091.   Other Episodes You Might Like: Previous Episode - Simple Ways to Know if You’re Following Protein Rules in Menopause Next Episode - What to Do When Joints Hurt, Ache or Need Replaced? A Doctor Viewpoint More Like This - Protein for Menopause Hormone Support   Resources:  Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge. Get the Flipping 50 Protein & Fiber supplements for women over 50 to support muscle health, enhance recovery, and meet daily nutritional needs.  

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• Simple Ways to Know if You’re Following Protein Rules in Menopause

  The protein rules in menopause change.  We’ve talked about protein before. But not like this.  Instead of a complicated, Smart Scale, DEXA scan-based check your numbers hard line obsession, you’re going to get down-to-earth, easy to hear support for your protein rules in menopause.    My Guest: Jordan Robertson is an evidence based naturopathic doctor, and the owner of The Confident Clinician, a software built specially to help clinicians make research-backed decisions for their patients with nutrition, supplements and lifestyle medicine.   Questions We Answer in This Episode: [00:03:19] Why do protein needs change as we age? [00:22:48] What simple ways can women use to tell if muscle mass is reducing during menopause, and when should we try to change it? [00:27:42] What happens if women don’t make these changes with their muscle mass and appetite? [00:32:51] What are the best sources of protein in the diet? Your thoughts on plant vs animal protein?  [00:37:06] What is your opinion about 5-6 small meals vs 3 meals with bigger bolus?    Protein needs, especially in menopause, go up. As we age, the ability to make muscle gets harder.   Protein Needs Calculation for ideal protein intake: body weight in kg * 1.5 (if you have your weight in lbs, divide by 2.2 to convert to kg) Before: 0.8 - 1 gram of protein per kg body weight per day (based on nitrogen loss) Now: 1.2 - 1.7 grams of protein per kg of body weight per day Depends on who you are and what you need (e.g. your age, gender, lifestyle, athlete, digestive issues, protein resistance, etc.)   Let’s Dive Deep Into The Protein Rules in Menopause   Muscle Mass Physical: Check if your body shape has changed, even if your weight stayed the same. Functional: Can you get off the chair without using the arms on the chair? Can you get up off the floor relatively easily? Do you find your walking speed has changed? Body Composition Scan: Many clinics will have a bioelectrical impedance analysis to look at muscle mass and body composition. Best to test the rate of chance over time (after x months, as prescribed by clinic). If you are seeing a reduction in speed, strength and power in any of your daily life activities or in the gym, then we can make an assumption that we are having some loss of muscle tissue.   Plant VS Animal Protein Have a well-balanced diet that includes plant-based protein. The addition of plant-based protein has additional health benefits which can improve our cardiovascular health.   Does Protein Timing Matter Just hit your daily protein with consistency. If 30 grams of protein per meal is difficult, you need to add one more meal. If post-workout protein helps you hit your protein target, continue. Your health journey gets more difficult if your protein timing starts to consume you and your time (e.g. spreadsheet, magnetic to your fridge, etc.).   Connect with Jordan: Instagram - @drjordannd   Other Episodes You Might Like: Previous Episode - Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right? Next Episode - Extended Cardio and Low Protein Equal Short Term Weight Loss More Like This: Protein for Menopause Hormone Support Where Protein Recommendations for Women Come From? Building Muscle During Menopause: A Protein and Exercise Review   Resources: Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge. Get the Flipping 50 Protein & Fiber supplements for women over 50 to support muscle health, enhance recovery, and meet daily nutritional needs.

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• Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?”

  Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?”   Recently, a listener asked a menopause exercise question, "I'm doing strength training three times a week for 30 minutes. Is that too much? If you have wondered, or wonder what is enough, too much or the Goldilocks for you, this is for you.   Based on a study in Ireland called Menowell (not to be confused with the bars), almost 70% of us get our information from friends and 50% get information from social media. So, beware. Even researchers right now are spending a lot of time and energy getting eyeballs and making shocking statements. Instead of merely sharing the facts, they’re being as inflammatory as the influencers they claim not to be.    Quick Overview: Menopause can bring bone loss, muscle loss, metabolic changes, mood shifts & symptoms like hot flashes and sleep troubles. Promise: By the end, you'll know how to calibrate exercise for maximum benefit and minimal burnout, even if you’re not experiencing any of these.    Why exercise is non-negotiable? Exercise is medicine.  Muscle is medicine and an endocrine organ.  Muscle is HRT if you allow it to be.  Like any other medicine, the right dose and timing are crucial.    How much is too little? I could answer in a very generic way: Minimum WHO/HHS guidelines:  150 min moderate aerobic + 2 strength sessions weekly  Under 150 min weekly leads to missed benefits like bone density maintenance and cardiometabolic protection   This is not a generic podcast and you’re not a generic woman.  So, let’s answer with the uniqueness you deserve. Whether you’re exercising too little or too much your body leaves both objective and subjective data.    Red flags of Undertraining and Overtraining: Persistent fatigue Ongoing symptoms Plateau in strength/mood/weight.   More Answers to Your Menopause Exercise Questions   When exercise becomes too much: Excessive high-intensity sessions >3× weekly without recovery ups injury risk—especially for connective tissue for women in midlife.  Overtraining stress can aggravate symptoms, disturb sleep, mood, and adrenal health, appetite/cravings and libido.    Finding the sweet spot: Measure muscle and body fat (See Resources for my smart scale picks.)  Measure waist girth  Measure bone density through Dexa scan    Do-It-Yourself checklist: Track energy, sleep, mood, focus, libido, digestion, elimination (See Resources for Flipping50 Progress Tracker)  Between your objective and subjective measures, are you getting what you want? Not just immediate but long term?    References:  Cooper, D., Ward, K., Kavanagh, R. and O’Connor, S. (2023) ‘‘MenoWell’: A pilot 6-week novel, online, multimodal exercise and health education programme for women in all stages of menopause living in Laois, Ireland’, Physical Activity and Health, 7(1), p. 303–318.   Other Episodes You Might Like: Previous Episode - Essential Oils for Menopause Hormones | Essential How-to for Essential Oils Next Episode - Simple Ways to Know if You’re Following Protein Rules in Menopause More Like This - Exercise and Hot Flashes and Other Menopause Symptoms   Resources:  Join the Flipping50 Membership for evidence-based workout programs. Opening soon! Save your spot! Monitor your progress with Flipping50 Progress Tracker. Try OneSkin for SPF on face, lips and body. My top picks for 2025 Smart Scale Picks for Body Composition. 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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• Essential Oils for Menopause Hormones | Essential How-to for Essential Oils

  In this episode of essential oils for menopause hormones, I asked all the questions you ask. The purpose? To find beyond exercise and food, what can you do with essential oils to support your symptoms or simply elevate your health.  I ask about essential oils for menopause hormones – adrenal fatigue, sleep, libido, cravings and more.  Don’t miss this one!    My Guest: Jodi Sternoff Cohen is a bestselling author, award-winning journalist, functional practitioner and founder of Vibrant Blue Oils, where she has combined her training in nutritional therapy and aromatherapy to create unique proprietary blends of organic and wild-crafted essential oils. She has helped over 50,000 clients heal from brain related challenges, including anxiety, insomnia, and autoimmunity.   Questions We Answer in This Episode: [00:08:06] No one is a stranger to essential oils, but can we go back to their origins?  [00:10:00] How can essential oils help a woman in menopause?  [00:16:26] What works for adrenal fatigue? [00:19:33] What if sleep is a problem?  [00:22:00] What if blood sugar and insulin resistance are?  [00:23:07] What if cravings for sweets or caffeine are an issue?  [00:28:16] How can oils help with fascia? [00:33:55] What if the energy to exercise seems to have left the building?  [00:35:07] What if headaches or migraines are a problem?  [00:37:08] What if the va va voom is nowhere to be found?  [00:38:45] Where does a newbie start?  [00:34:28] What are your favorites and why?  [00:39:00] Some are for use topically… Do they all require dilution?    Why Use Essential Oils? A powerful concentrated essence medicine, you only need a small amount. Calms, focuses and regulates moods. Targets nervous system, vagus nerve, and adrenal response. Supports cortisol balance, melatonin production, and more   The Power of Essential Oils for Menopause Hormones   The Power of Touch Skin is our largest organ, open to fat soluble remedies. Applying essential oils on a reflex point is powerful.   The Power of Smell Smell has direct access to the part of your brain known as the amygdala. Signals the brain to process certain emotions, calm the nervous system (anxiety, depression, etc.)   Uses: Adrenal Fatigue Indicators: exhaustion, needing caffeine, brain fog. Helps reset stress signals and regulate cortisol through the nervous system and hypothalamus. Topical application on the lower back in the morning or mid afternoon to give energy. Sleep Regulates the Circadian Rhythm by triggering the pineal gland to naturally release melatonin. Sleep issues: Bedtime - topical application on the top of the head, above the ears or back of the head. Waking up at 1am - smelling oils for pancreas, which releases the hormones to pull the blood sugar out of the bloodstream and into the cells. Waking up at 3am - topical application for liver and gallbladder to help sleep through the night. Cravings (sweets and caffeine) Use adrenal or circulation blends to beat afternoon crashes. Inhale or topical application on the lower back to boost alertness. Mobility Fascia health is hormone-responsive and affects posture and motion. Emotional stress can tighten fascia, impacting mobility. Applying on body part allows more range of motion Headache and Migraine Topical application on the temples and lymph node clusters (neck, base of skull, behind the ears and clavicles) to relieve pressure and move fluid. Libido Adrenal blends applied to the lower back help restore energy and hormonal balance. Parasympathetic blends send safety signals to the nervous system, reducing stress and allowing desire to return. Topical application around the belly button or inner thighs to promote circulation and stimulate libido.   Key Takeaways on Essential Oils for Menopause Hormones Oils work quickly due to their ability to cross the blood-brain barrier and influence the nervous system. Topical and aromatic use of essential oils can support hormone health without relying on supplements or medications. Specific oils target specific problems: Adrenals → Energy, stress, blood sugar regulation Circadian → Sleep onset Pancreas → Night waking Liver/Gallbladder → 3 a.m. wakeups Circulation → Boost alertness & focus Hormonal changes affect fascia, posture, mobility, and emotional resilience. Left-nostril breathing with oils can calm anxiety by balancing brain hemispheres.   Connect with Jodi: Get your Vibrant Blue Oils here: Parasympathetic State Toolkit Instagram - @vibrantblueoils    Other Episodes You Might Like: Previous Episode - What Stem Cell Therapy Taught Me About Recovery, Mindset, and Reinventing Downtime Next Episode - Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right? More Like This - Best Essential Oils for Women, Stress, Sleep, and Hormones   Resources: Join the Flipping50 Membership for evidence-based workout programs. Opening soon! Save your spot! Short & Easy Exercise videos in this 5 Day Flip Challenge.

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• What Stem Cell Therapy Taught Me About Recovery, Mindset, and Reinventing Downtime

  In today’s episode, I share my personal experience with stem cell therapy—and the unexpected lessons that came from being forced to slow down. Whether you’re choosing a procedure like stem cell therapy or suddenly dealing with an injury or illness, time off from your normal routine isn’t just inconvenient — it’s a major mental and physical shift. But it doesn’t have to be a setback.  In this episode, I unpack the power of reframing your downtime with three key focus areas: Mindset,  Movement, and  Meaningful redirection.   Why I opted for Stem Cell Therapy Knee inflammation.  As a medical exercise specialist and a strength & conditioning coach, if we have a knee issue, the first places to look are the hip mobility, glute strength and hamstring strength. I chose to do a stem cell therapy NOW before the degeneration of the tissues got worse. Nothing you do with soft tissue will help your hard tissue or bone structure regenerate. If there's an opportunity to regenerate, it occurs when you're healthiest, not when more damage is done.   MINDSET Detaching identity from physically active and physically capable Dealing with “rest guilt” “You will regret doing too much. You won't regret doing less.” Flipping frustration into self-awareness What I did: travel to a baby shower  Accept the pace change without resentment.   MOVEMENT Moving smarter not harder. Do what I am able to do (core activation) and how I modified it with no pressure on the knees (e.g. stretching, swimming with a pool buoy, etc). “Some” movement matters more than “perfect” movement. It's better to be undertrained than overtrained.   MEANINGFUL REDIRECTION (or Focus Shift) Using the extra time for non-physical growth (sleep, reading a book, collecting recipes, etc.) Business planning, learning, and creative projects. The power of journaling during healing. Making your mandatory time off count long-term.   The Power of Pause - The Lesson Learned from My Stem Cell Therapy   Other Episodes You Might Like: Previous Episode - Bladder Issues in Menopause - The Hidden Bacteria You Need to Know Next Episode - Essential Oils for Menopause Hormones | Essential How-to for Essential Oils More Like This - Better Strength and Metabolism in Midlife Through More Rest and Recovery   Resources:  Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism. Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.

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