Flipping 50’s 10 Most Popular Podcasts of 2018

This episode is one of my favorite of the year. It’s the round up of the most 10 popular podcasts of 2018. It includes the most downloaded, commented on, and shared and I thank you, listener, for voting!

On the episode I counted down David Letterman style from 10 to 1, here they appear in order beginning with the most popular.

#1 10 Ways to Get Fit and Avoid Self Sabotage

These 10 tips are actionable and easy! I’m never going to be the coach to tell you it’s 100 burpees or pushups or anything for that matter a day. These are low energy, easy habits you can do right now.

#2 5 Myths that Sabotage Your Hormones 

The 5 myths I included were from almost 3 ½ decades of experience but also from recent subscriber, student, or social media questions. In three decades we’ve come a long way, but it’s easy to be stuck with thoughts you learned long ago.

#3 How to Exercise for Hormone Balance 

What is that? How do you achieve it?

#4 Five Fat Burning Research Studies for Women Over 50

If you’re interested in burning fat and not able to do it with the strategies you’re using, here’s insight.

#5 Is Detox Really Necessary? Why and How 

My guest Bridgit Danner shares her experience with mold, a subject too near and dear to my heart as I record this in December of 2018. If you’re used to thinking in terms of just green smoothies, this will open up some new insight.

 

#6 Exercise for Hormone Balance | Progesterone

A sample week of exercise for hormone balance and other daily habits and resources that will help you understand how to positively impact your progesterone balance are included.

#7 The Cortisol and Adrenalin Connection

You hear it all the time, right? Cortisol, cortisol, cortisol… but it’s not the only stress hormone and there’s more involved than just oh, cortisol is high so that’s the reason for your belly fat. My guest Christy Mattoon joins me in this May episode to break down the whole integrated hot mess.

#8 Motivation to Lose Fat and Get Fit After 50

If you have 20 or more pounds to lose this one is for you.

#9 3 Pillars of Fitness & Metabolism After 50 

You’ll identify exactly what those three things are that have to be integrated to create your personal optimal fitness plan.

#10 What Your Body Wants to Tell You

The guest in this episode is your body. Imagine if it could talk. If you’re struggling to lose weight, specifically fat, this is what your body would love to tell you. This podcast is another favorite among women who have 20 or more pounds to lose.

most popular podcasts of 2018

Visit for the show notes and all the juicy links:

https://www.Flippingfifty.com/bestof2018

Please (and THANK YOU!) leave a rating in iTunes! It really helps spread the word

This episode is the second of a special 2-part mini series intended to help you figure out how to make this oh-so important component of strength training exercise a regular part of your routine in 2019 and beyond. If you missed part one, be sure you go back and listen to that. 

This after all is the time of year we’re all committing, or recommitting to our health and fitness. Just a shameless plug, this special series is brought to you by my program STRONGER, a 12-week strength training programthat has been a super hit with women for all the reasons I love both inner and outer strength. Stronger enrollment opens just a few times a year and it closes very soon… so if you want in you need to get in now! 

If you’re listening after doors close… you can get on the list so you become aware when we have a special and get the lowest possible rate provided for newbies. Right now you can still enjoy the bonus yoga videos we’ve created for STRONGERparticipants, and two separate core videos as well. The link to check it out is flippingfifty.com/getstronger (and yes, it’s below in the show notes too).

Now, let’s get started with how to…

Make any strength training exercise more effective [without more weight]:

  1. Pause.
  2. Slow down.
  3. Speed up.
  4. Challenge balance.
  5. Change the order.
  6. Reduce the rest.

Pause

Hold your position the end of each pull or each push or both.  This makes the muscle have to decelerate at the end of each movement, come to a complete stop, and then accelerate again. If you liken this to driving a car, you can see it requires more exertion to do this than to stay in motion. You’re going to use more energy and in this case more effort. A lighter weight will feel heavier quickly with this technique – without stressing the joints.

Slow down

Generally, the recommended speed of lifting is 1-2 seconds to lift and 3-4 seconds to lower. However, depending on your goals, your needs, there are all different kinds of variations to consider.

First… know that very few people actually do this speed. We all tend to go much faster. Test yourself. Use a partner to get the best feedback. Have someone time you when you’re doing your normal speed of repetitions. See what I mean?

Then try slowing down even more. It will be painful for you… not your muscles or joints… your personality!

I shared some information with a client about the average of 10 repetitions in a minute. She was like, “what?!” She was getting twice that… which means? It’s all momentum. There’s very little muscle being recruited to do that. Yes, you’ll get tired. But for muscle fibers to reach fatigue and thus have a powerful effect on your metabolism, you have to slow down and use them.

Combine the pause and the slow down to do manipulate “tempo.” Tempo training inserts a lift phase, a pause, a lower phase, and a pause and assigns a time (in seconds) to each. You might instead of lifting in 2 seconds and lowering in 4 seconds for instance, change to a 2-2-4-4 that means you’d lift in 2 seconds, hold for 2, lower for 4 seconds, and hold for 4 seconds. You’ll find it makes the work significantly more purposeful.

This is one of the 99 Flips in Hot, Not Bothered. For more info.

Speed up

Seriously, I’m not schizophrenic. I realize I just gave conflicting instructions. But adding power to the first contraction- as you lift the weight or go against resistance can significantly increase the workload with either the same weight or lower weight. You can also find that lifting less weight with the “power” component I’m talking about here is effective. If for instance I have a client lift about 80% or fatigue at 10 reps normally, to employ power I will often have them reduce weight to about 60% (or what would fatigue them at about 15-20 repetitions going slower) and use power.

Adding power is something we use in the 12-week STRONGER program– the way I recommend you plan your quarter – but not until there is a good foundation of strength and integrity at the joints. You never want to add speed first you want to be sure you have the mobility, the strength and then add speed, which makes for the power component. Power is what you use when you’re riding uphill on a bike or you’re catching your car door or store door in the wind.

strength training exerciseChallenge Balance

You have to be careful with this one. In the last decade and a half so many products have emerged featuring balance that it’s become the norm to use a ball as a bench, to squat on a Bosu and have someone tell you it burns more calories because you involve more muscle. You do engage more muscle groups but you don’t necessarily reach fatigue in muscle fibers.

How did you interpret this suggestion? Most would have thought of these things or standing on one leg to do an exercise. Instead, what I suggest is doing one side at a time. Challenge the balance of strength on your body by doing your right arm (or leg) and left arm uniquely while doing an exercise.

You want to look at the best way to problem solve for the goals you have as well as for the limitations you have. If bone density is a high priority you’ll want to find a way to lift the heaviest load using a specific muscle group surrounding the spine, wrist and hips for instance – osteo zones. If you also have shoulder issues, loading the spine will be more of a challenge so you’re not going so heavy that it is adding stress there.

Adding balance using a ball or Bosu would not be reasonable option in this case. Going slow using lighter weight or adding pauses would increase the safety of the exercise, and potentially the strength in the shoulder, while providing the best stimulus even if it’s a lighter load. Eventually adding speed to a stronger joint would be directly tied to bone density.

Change the Order

Sequence is everything. This is so much so that studies for cellulite (more on Flipping 50’s new Strong & Smooth soon) provide insight into what works best for cellulite. Debates still exist about what’s more beneficial first cardio or strength, but they for the most part are inconclusive. Or maybe it’s better said that it’s conclusive that doing either cardio or strength first provide benefits. The relative perceived difficulty of what is second increases, such that the intensity may decrease. That is, you may be able to lift less weight, or do fewer repetitions of the same weight, or not go as fast or cover as much distance compared to doing the strength or cardio segments first.

For most sports performance then, you would want to do your sport first. A swimmer for instance would swim then lift if she were doing both in the same workout or day. A runner would run first and then lift.

But what if you wanted neither specifically and you wanted to say target cellulite?

Then your protocol is different. If you have osteoporosis or arthritis I would also challenge the order for my clients based on their highest priority.

strength training exerciseSequencing Specific Exercises

Within your strength training workout is the best place to challenge the sequence of exercise. While it’s true when you begin alternating upper and lower body exercise allows recovery for the muscle groups – in fact the body parts – but it also creates slightly more peripheral heart action when the heart has to pump the blood upstairs and then downstairs, essentially.

But for someone who wants to progress and can’t any longer with weight alone (or who chooses a slower safer means of overload) sequencing several upper body (or lower body) exercises back-to-back can provide more overload to muscles.

On the other hand, sequencing exercises in a way that allows recovery between use of the same muscle group but still increases overall work in a given time by doing exercises in a circuit is also a proven tool for beginning exercisers – provided enough recovery time is allowed.

Sequencing exercises can be tricky. It’s one of the biggest errors seen in the gym with newcomers who randomly do exercises as the machines or equipment is available instead of having a specific plan. If you want support, consider STRONGER, but don’t wait too long. Access is open January 1st! Learn more at flippingfifty.com/getstronger

Reduce the Rest

To apply this last method of increasing difficulty without increasing weight you have to know it’s a match for your goals. If you want true strength you will not want to reduce rest between uses of the same muscle groups. (I introduced this in the prior example.)

If muscle endurance is the goal then reducing rest between uses of the same muscle group will work.

When you first begin strength training, rest of 3-to 5 minutes is documented as best for allowing recovery and building strength. That again is easily accomplished – without adding tons of time to your workout – by sequencing exercises thoughtfully.

Rest between exercises when you start should and just naturally will be longer. You’ll be more thoughtful and cautious as you set up each exercise. As you progress you want to be sure that you’re remaining thoughtful about rest and have a purpose for it because it does matter.

Similar to interval training intervals, rest time should be longer at first and may or may not progressively shorten depending not on mood or the rush you’re in but on goal.

You may opt to reduce the rest to 1-to-2 minutes or to 30 seconds if you don’t want strength and muscle fiber recruitment but are purely focused on endurance. I will emphasize that for weight loss (specifically fat loss) and bone density, rest periods will stay on the moderate to longer side.

Your Turn

Consider the exercise format you’re currently doing and whether it’s been planned for your specific goals. Small changes not just to the mode sequence (cardio or strength), the exercise sequence, and to the rest between exercises for the same muscle group or even body part can have a big impact on your success.

There you have it, I hope to see you soon in a Flipping 50 program, or hear from you a comment about something I’ve shared.

Until then… if you have a question, leave it below the show notes at flippingfifty.com/start-strength and I would be so grateful if you’ve found value in a tip or confirmation that you are on the right track if you would

(1) share this with a friend

(2) leave a rating in iTunes

both really help me reach women who have amazing gifts to share so they can get the energy and vitality to do it, and help you surround yourself with women on the same journey.

Let’s start flipping 50 together!

Resources: 

Part I of this 2-part series

STRONGER 

Hurry! Doors close the first week of January until the next program begins in a few months.

How to Start Strength Training After 50 – Part I

You may have noticed that this episode doesn’t have any music over the introduction. If you’ve listened to Flipping 50 for a while, you know that most of the episodes do. It’s when I get ideas and no time to send it off to my podcast support team that probably drives my team crazy. But I do believe that sometimes done IS better than perfect or good enough is good enough if the alternative is never doing anything. This is one of those episodes where I was so excited to share things with you … hopefully to inspire you to start strength training if you haven’t been, or to have you start strength training more consistently, or start strength training more effectively … where ever you are, likely if you clicked this podcast this is for you.

Start light if you’re just beginning.

When you start strength training there is no need (or benefit) to lifting heavy. The neural component is responsible for changes in the muscle the first 4 weeks at least. So more weight won’t get more results faster.

Allow your connective tissue to make the necessary adaptations while your brain is flipping on all the switches.

Avoid working the same muscle group two days in a row.

The breakdown during exercise requires the rebuilding and repair of muscle. It is the days of rest & recovery between workouts when you get fit. More rest not more exercise is the answer, particularly after 50 when we each take a little longer to recover than we did. It’s not a limiter to the amount of work or the fitness level you have… unless you ignore recovery.

Work to fatigue.

This tip is one of the absolute most important for women in midlife who want to start strength training. Working the full body with each muscle group reaching fatigue is better for changing body composition than is moving fast and getting tired. Make the distinction between rapid movement that makes you tired and movements that help you reach muscular fatigue at the end of each set.

Eat enough protein to repair muscle.

If you’re going to start strength training you’re going to see and feel some results even if you change nothing else. If you want to take the next step and also change nutrition, you’ll see and feel even greater results. At some point if you don’t have nutrition going for you, your results will plateau.

In the STRONGER program one of the important tweaks we made after the beta test was to include information about how to eat pre and post exercise along with how meals throughout the day can help or hurt your results.

The building block of muscle IS protein. The timing of your protein is more important now than ever. Muscle protein synthesis begins to decline with age. That means that 70-year old needs almost twice as much protein at a meal or post-workout as a 20 year old to reap the same benefits. You can, age is not a limiter here either, as long as you consciously consume protein on a per meal and a post workout basis.


Progress.

Many older adults, particularly women, halt their ability to increase lean mass and decrease fat because they continue to do the same protocol (sets and repetitions) and the same weight without progressing or changing the stimulation on the muscle. If you’re stopping your set and walking away without having reached fatigue (still with good form), you’ve missed the opportunity to change your body.

When you start strength training you do want a gradual increase to allow your joints and ligaments the opportunity to adapt. You will get to a maintenance phase but that doesn’t mean you’ll maintain the same exercise program. That unfortunately will cause you to regress. The body is too smart and adapts easily.

That’s why in part the STRONGER videos change weekly. The exercises your joints can do are someone limited, but the sequence variations are unlimited. A wise progression keeps getting you progress.

Train in full range of motion.

While some joint issues may suggest appropriate limited range of motion, for the most part you want full range of motion for each muscle group. Free weights or machine weights, including cables often allow this best. Tubing and band exercises have their place, however the elastic property of tubing is so variable that the resistance is not optimal throughout the range of motion. It’s best at only a part of the motion.

Next in this special podcast mini series I’m going to address how to make any strength training exercise more effective once you’ve gone beyond that start strength training space and you’re ready for more, or you just like to have a plan for what’s next!

LISTEN to Part II here.

If you have a question, leave it below the show notes at flippingfifty.com/start-strength and I would be so grateful if you’ve found value in a tip or confirmation that you are on the right track if you would

(1) share this with a friend

(2) leave a rating in iTunes

both really help me reach women who have amazing gifts to share so they can get the energy and vitality to do it, and help you surround yourself with women on the same journey.

Let’s start flipping 50 together!

travel well
Order this not that at Starbucks

Instead of your Carmel Mocha Latte >>> Matcha latte with almond milk and stevia

You’ll get a natural boost of energy without the sugar, that doesn’t leave you wired and reduce your risk of cancer.

Instead of your Smoothie (sugar and sugar with dairy-based whey) >>> Oatmeal (without brown sugar and raisins) and stir in your own protein shake mix (carry 2 baggies of serving size in your purse). There’s no excuse not to have a good choice. It’s hardly an inconvenience and security will allow it.

travel wellPick up this not that at the News Stand

Instead of salted roasted nuts>>>raw almonds

You’re avoiding types of oils you want to avoid or at least controversial. You’re getting an unprocessed version.

Instead of the yogurt fruit parfait or fruit cup >>> hummus and veggies

You’re replacing sugar and very little protein with a slight about equal protein and fat and fiber that will keep you full longer. If you’re choosing between fruit and veggies, choose veggies. If you do enjoy yogurt (you’ve tested and tolerate it) you want plain to avoid sugar or artificial sweeteners.

Instead of depending on what’s at the airport to fit your goals>>>bring your food in 3 oz containers and an insulated bag (if you’re serious about your health you will). Especially if you’re a frequent flyer being prepared is a must.

Pretend You Missed It

Instead of camping at the gate waiting >>> find & confirm your gate then walk for 10 minutes as if you were late for your flight and it was boarding (we’ve all done it, right?)

Instead of grabbing a chair when you do arrive at the gate, stand or sit on the floor and do some stretching. Yes, they’ll stare potentially. Make it worth it. In reality, they’re going to be thinking, wow, I bet that feels great. I wish I were that confident!

The big message here is to travel well, allow yourself extra time so you’re not stress, it’s only to pretend that you’re late!

Consistent Not More

It’s the overzealous ones among us who get sick. Travel well by doing your more moderate exercise plan. Whether that’s doing less overall but still consistent, like ditching the gym workouts and including walking, site-seeing, skiing, or golf, or it’s just relaxing about your usual routine, it will leave you revived not stressed. And that’s buffing up your immune system. Adding extra travel, change in time zones, family tensions, emotional highs and lows to the normal expectations can leave you tapped.

Less exercise can often be more hormone balancing. Just stay consistent and appreciate the reason you exercise. Is it really because you have a problem with anxiety or it helps you avoid something else in your life? Or is it to enhance your life? If it’s the latter (and I hope it is), this is life. Enjoy your life during the holiday by stick with it in the modified way that helps you most enjoy the people and experiences in it.

Hydrate

Buy a bottle of water AND ask for water on the plane. Drink a cup before take off. Drink a cup an hour while you’re in flight. Finish the water when you get off the plane while you’re standing at baggage claim. (Certain airports that give you more than enough time to do this shall rename anonymous).

Yes, this will increase the need to use the bathroom on the plane. This is not a tragedy. This is a good thing. If you don’t, you’re probably cranky or dehydrated. Travel well by making this the way you do things, always.

The more you travel the more you want to make it consistent with what you do at home. Treat yourself well everywhere.

Go Ahead and Check It

If staying consistent and feeling good means you need room for the swim suit and goggles, or the running shoes and sweats, or the yoga mat, and that overnight bag that fits everything else don’t allow it, check the bag. The extra fee is worth feeling good as oppose to a percentage of yourself isn’t it? Shouldn’t it be essential to feel good? Like a toothbrush essential?

Bring It

Essentials in my travel kit are items for gut health, an eye mask, and things I add to my coffee in the morning. There’s no way I’d use one of those non-dairy creamers or little yellow or pink packets of cancer sitting in the room waiting for me. If I were sleeping at someone else’s house, I’d add ear plugs. In a hotel, I’ll use the fan as white noise to get a great night sleep. Be ready for anything and you’ll travel well so you enjoy it there and arrive home rested too. If you know your sleep needs, you know how important it is to your hormone balance that you get it! And yes, if you’re saying I wish I could.. there are half a dozen steps to take to improve sleep, none of which require medication.

For more on gut health while traveling don’t miss this round up of seven expert friends who shared their tips.

Think Travel Well Thoughts

If you’re thinking that because you sit next to someone with the sniffles or a cough you’re going to get sick you will. If you have a strong immune system from getting the appropriate amount of sleep, exercise, and you’re hydrated, you don’t have to get sick because you’re exposed.

Of two-dozen trainers I used to supervise, I had two or three trainers who were frequently sick. They also happened to be the ones more strung out and stressed or the ones who liked to both exercise hard and party hard. The problem wasn’t exposure to a greater number of people including sick clients.

Travel well by being well at home and you’ll have a buff immune system before you board.

For extra insurance you can begin boosting with a little higher dose of Vitamin C before you board. It’s a travel well tip my friend Dr. Robyn Benson gave in a Flipping 50 podcast. 

Get back on track! Identify the foods you love and love you at home so you can travel well too! Understand how to fit exercise into 10 or 20 minutes if that’s all you have! The best choice is to kick off your month with the 28 Day Kickstart. 

Peppermint Patty Smoothie

Ingredients: 

Top with cacao nibs and maybe just a smidge of crushed candy canes for color. Going decadent? Top with coconut whipped cream. Heaven.

Instructions: Blend with coconut milk for richer flavor and add in small amounts so it’s the consistency you want. Make double. Everyone will want this! Kids, older adults, and you…

Flip: A yummy dessert or afternoon snack to help you avoid the cookie plate with ease.

YOUR WHEY… CLEARANCE SALE.

15% off taken at check out … until supplies last!

12 days of smoothiesPina Colada Smoothie Bowl

Ingredients:

Toppings

Raw coconut

Kiwi slices

Instructions:

Simply blend. (More or less liquid for your bowl or glass preference) Stick a little umbrella in it and close your eyes.

 

Love smoothies? And tolerate dairy? Your Whey is on sale… clearance for Christmas at 15% off … While supplies last… so hurry!

No coupon required… it will automatically be discounted for you through the holiday.

 

12 days of smoothiesPure Plant Green Smoothie

Ingredients:

Instructions:

Blend with water to desired thickness. Detox naturally with this high protein drink. For breakfast or for post workout this one will make your skin glow.

More about green smoothies  and natural daily detox. 

Love smoothies or want to because you know how good they are for fitting in vegetables (at home) compared to sugar-filled drinks (away from home)?? My smoothies and smoothie bowls (some like it thick!)

Seeing this in those last few days before Christmas? goodfood10 will save you 10% on any of our protein shakes! 

7 Fitness Studies from 2018 for Exercise After 50

This round up of 2018 research and resources will help you age better, get stronger, and lose weight for good after menopause. Most of the studies were published, a couple were pilots presented at conferences and a bonus 8thresearch study from 2015 I throw in because of the significant results a sneaky little trick gives Flipping 50 students.

1 Fitness Studies from 2018 

You may have thoughts about belly fat, cellulite, and weight gain in general… but it’s your heart that is … at the heart of it.

As you’re looking at the New Year and your exercise routine with fresh goals here’s something to consider. In a study published by the American Heart Association, supervised exercise 4-5 days a week had significant improvements in heart performance compared with a control group that did basic stretching and balance moves.

Barre exercise? Not your best friend if you want to turn back the clock.

Better than on the couch? Yes.

Significantly better next year? No.

Intensity? or Frequency?

It doesn’t have to be hard. It has to be done.

Yoga and barre can have a place in your regular routine, they just can’t be the entire routine if you want to live longer most optimally.

2  Fitness Studies from 2018 

A study looked at physical activity and sedentary time against cardiovascular disease biomarkers in 60 to 64 year olds.

Greater time in light PA and moderate‐to‐vigorous intensity PA and less sedentary time were associated with more favorable biomarker levels. For C‐reactive protein, interleukin‐6, and leptin, these differences were greater among women than men.

These biomarkers are big news given C-reactive protein is a measure of inflammation – both important for disease risk and often a part in weight loss resistance –  and leptin, which will fail to signal you to stop eating when you’re full. That coupled with stress or lack of sleep and hormones that increase appetite will

The big flip you want to make is that the two levels of activity that improve biomarkers – and hormones best –  are that N.E.A.T. – longer slower activities like golf and gardening, Stand Up Paddle Boarding, that you do all day along with higher intensity exercise like intervals one or two times a week are best. Skip the middle of the road “no benefits zone” unless you do lots of half marathon racing.

Those hour long cardio sessions on cardio equipment are more likely to disrupt hormones that cause you to hold on to fat and just make you tired, not better.

3  Fitness Studies from 2018 

Preliminary studies are those not yet published – and done on a small sample of subjects. One such study shows greater activity makes older adults feel younger.

This was a pilot study Presented at APA  (American Psychological Association) Conference.

Feeling old? Wish you could turn back the clock? Adults who have more physical activity feel younger.

What happens when you feel younger? You act younger. You make plans, you start things, are more optimistic which all in turn make you even younger.

4  Fitness Studies from 2018 

A five-year study on 70-77 year olds shows older adults choose walking most often, and social dancing next, and are willing to walk fast enough to make it intense without supervision. Women’s results were unique. The study found that women tend to choose lower intensity exercise than men and choose 60% of the time to exercise with others. For both men and women 2/3 of the exercise was done outdoors both summer and winter.

Surround yourself with a community whether it’s from the neighborhood, a private Facebook group, or a form of accountability like Flipping 50’s Café, knowing someone knows, matters.

If you often think, “I should be able to do this myself,”know that seeking support isn’t a sign of weakness, as my friend Joan Rosenberg points out, it’s a sign of humanness.

The Generation 100 research, from Norwegian University of Science and Technology  includes 2 published studies.

5  Fitness Studies from 2018 

Older adults who do the most exercise were twice as likely to be disease-free and fully functional – increasing their health span by 10 years. There’s a catch, however.

Physical activity levels need to be several times higher than what the WHO currently recommends (150 minutes of brisk walking or 75 minutes of running) to significantly reduce the risk of chronic disease.

So those friends, or if you are one, who don’t let friends get in the way of their daily exercise habit, or who have that religious long bike ride or run on the weekends, are probably going to outlive you… healthier. You want to be them.

Small things matter. When I go to a conference or speak at an event for instance. I will often skip the first session of a conference, or make sure I’ve made dinner plans that give me an hour to sneak in a workout and shower before dinner. I could often fly home the last day of the conference. Instead I stay an extra night and make sure I’ve had a long run in a new environment. I always pack running shoes and a swim suit.

This is from a Blue Mountains Eye Study begun in 1992 – one of the world’s largest epidemiology studies.

6  Fitness Studies from 2018 

Interval training is still important. Unlike fads and trends it’s not going away any time soon, especially for those of us that are busy and who find time the biggest obstacle to exercise. Whether you do high intensity interval training 10 minutes 5 times a week or 20 minutes twice a week, it can make a difference.

[Note: if you do more than 45 minutes a week of intervals it can backfire on you with elevated cortisol and increased injury risk].

Obese post-menopausal women (average age 59) were featured in a study done at the University of Scranton published in the October Menopause journal. Those who did interval training lost twice as much weight (and 6 inches more body mass) as those who did more traditional brisk walking.

ONLY the HIIT group changed in fat mass. This is importance since weight loss that includes more muscle loss will eventually come back since it makes you fatter and less able to burn fat.

This is a part of the science behind Fit-U.For more information about how to get this program at 50% off as a Flipping 50 listener, if you have 20 or more pounds to lose, go to the show notes for the link or go to flippingfifty.com/fit-u

 

7  Fitness Studies from 2018 

Post menopausal women (between 50 and 76: average age 62) did

8 weeks of strength training program vs. no strength training.

The exercise was a very simple twice-weekly two sets of “light” weight (25 reps).

The training group experienced significant:

Reduction in body fat

Increase fat-free mass (and total body water)

Quality of life ratings increased

The Flipping 50 STRONGER programcan vouch for that, having now supported 180 women through our pilot study group and our first session, the self reports of “feeling” stronger are the most abundant feedback. Have participants lost inches, weight, and body fat? Yes, but by far the best-liked result was this unsolicited feeling of inner strength.

8  A Fitness Study from the past

This last study I’m sneaking in even though it’s from 2015. This topic has been popping up in studies all year due to talk about toxins and fat loss resistance.

During menopause your ability to lose fat may be related to one simple factor. It’s not cutting out things as much as adding this one. It’s fiber.

Low dietary fiber is the most frequently involved factor in the risk of gaining weight.

Increased fiber is related to decreased risk of weight gain.

If you’re finding your personal fiber intake low, try adding a little boost daily for a month. You want to gradually ramp up. Flipping 50’s Fiber Boost is one way- it’s a natural source of five different fiber sources, like a plate of food, so your body can handle it better than some other products.

Start by adding a teaspoon to smoothies every day for week. Then add a teaspoon to soup every day too. Then increase those two servings slightly. By the end of the month your fiber intake will be significantly greater without disrupting your body as long as you also increase your water intake. You’ll be more regular – at reduced risk for colon cancer – and be supporting weight loss while crushing your cravings.

It can also have a lot to do with your DNA. After 34 years and research focused on hormones-balancing exercise, even I found something new from my genetic test results. A lower fat diet (meaning by default a bit higher in carbs) was a better solution for me. Without a health need to lose weight, but a few back-of-the-closet items that had been all but abandon, the simple shift helped me lose a few pounds, easily.

I’m not eating less, I’m just shifting the type of food I’m eating. A few less servings of guacamole and a few more sweet potatoes and that’s not a hard transition at all. In fact, when you start eating the way you’re built to eat, it’s often easier. Both your intuition and your body tell you so.

For information on DNA testing with a simple saliva test I will send to your door and make easy for you to return, then go over the result with you personally go to flippingfifty.com store to compare three options. Do it while you can save 20% off of genetic testing before Christmas, using the code genes.It’s a test that you’ll do once and learn how to live better, and stronger longer.

 

DNA Test image

One more tip on how eating better- including more fiber can help you… Just like the order of exercises matter… eat your protein and veggies first. Finish with carbs. The sugar impact of them is lower. Do this even if you’re already choosing carbs wisely – skipping the bread and the chips basket they put in front of you at a restaurant – and opting for the brown rice and sweet potatoes. That life-is-short-eat-dessert-first mantra? Not so much.

Do you have a question? Leave it below the show link at flippingfifty.com/2018research, I love hearing from you! If this episode was helpful please leave a rating in iTunes and then share it with a friend! Surround yourself with a supportive community of women on the same journey.

To get the most from this week’s episode, check out today’s show notes at flippingfifty.com/2018research where you’ll find the juicy free download and resources mentioned on the show. Let’s start flipping 50 together!

Resources:

https://doi.org/10.1161/JAHA.117.007459Journal of the American Heart Association. 2018;7:e007459

https://doi.org/10.1186/s12877-018-0900-6

https://www.nature.com/articles/s41598-018-28526-3

https://www.researchgate.net/publication/320766433_Meaningful_weight_loss_in_obese_postmenopausal_women_A_pilot_study_of_high-intensity_interval_training_and_wearable_technology

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4828505/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378852/

 

lose weightAcai Berry Bowl

Toppings

Flip: the problem with the acai bowl at the smoothie bar in most places is that the only protein is the ingredients on top like the nut butter or granola you add. The reality is it if full of sugar – the exact thing you want to avoid after a workout or any other time. Make this one at home and you can enjoy the flavor and eye-candy without the sugar.

Try it? Love it? So many more options inside these two recipe guides.

 

12 Days of Smoothies

Bye Bye Hunger Post Workout Smoothie

Ingredients:

Instructions:

Blend ingredients until smooth. 

Flip: Top with cacao nibs or a sprinkle of cinnamon.

Filled with plant-based protein and healthy fat and fiber all that will keep you full and support muscle recovery. Don’t knock it until you’ve tried it!

Love this? Try other recipes from my collection (and those from our Flipping 50 community members!)

YOUR WHEY is on sale…we’re saying goodbye and while we’re liquidating it’s 15% off. There’s only a handful left… when they’re gone they’re gone! Code: Yourwhey15 (automatically applied during the President’s Day liquidation sale)

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