I get asked quite a bit, sometimes on podcasts, what my day is like and what workouts after 50 work for me. So here it is. One woman’s response, was “this is for someone who lives a life of leisure.” As I wrote in You Still Got It, Girl!, If you’re crazy-making I’m not going to get in there with you.
I did this (maybe altered) even in my 40s while a single parent, shuffling to early morning basketball practices, day-long golf tournaments, while juggling two jobs, and writing a book.
Don’t play the victim card with me. If it’s working for you and you want to stay there, that’s your call. I’ll be here when you’re ready.
I say that with no judgment, you may truly be doing all you feel you can handle right now. I just want to let you know, I believe there’s something positive you can do now. The hardest thing is to ask for help. I get that. But I’m here if you need it.
4:00/5:00am awake /water/2 mugs matcha latte while working (I consume 12 ounces of H20 first thing and 8 oz between matchas)
7:30am High intensity intervals 20-30 mins (treadmill, elliptical, boxing or bike)
or High Intensity weight circuit with 3-5 minutes of Core or Pilates at the end of any session
8-12 ounces of H2O
9:00am High Protein Smoothie with all the things
(vanilla Plant Power, greens, maca, turmeric, Fiber Boost, protein, minimum fruit, avocado, chia)
8 oz H2O every hour
12:30pm Lunch – sometimes a second smoothie if I’m working, or a Flipping 50 soup (there’s a seafood chowder I love)
1:00pm short walk
8 oz H2O every hour
4:00pm weight training/Pilates/or yoga
8 oz H2O before dinner
5:00/6:00pm dinner (usually a one pot meal with a protein and tons of veggies)
8 ounces H2O
8:00/9:00pm ready for bed
Every day varies but this is very typical. I don’t snack in the afternoon typically but when I was in CO I would get cold (!) and have a cup of bone broth or less frequently a matcha latte or cup of a Mushroom Blend (use code Flipping50 to try it!) in the afternoon.
These are not “rules.” This is just the formula I follow. It’s life. It emerged out of tweaking based on science the last 15 years and testing not only myself but first dozens, then hundreds, and most recently thousands of clients that find this works for them too. When you’re changing, you don’t have to (or want to) change it all at once. We go for the one biggest influencer that will help the other changes fall into place so much more easily.
For me, it’s a catalyst. Exercise set everything else in motion for me. It makes me want to fuel better for a better workout. It makes me want to fuel better after (proven that even 6 minutes of power walking within a half of hour of lunch made subjects voluntarily choose healthier for themselves at a buffet – think of that on Thanksgiving Day!)
There was a question asked on a weekly webinar I host for a national organization this week. Let me give you a little background.
The webinar was about obesity: cause and effect. When the (excellent) presenter was nearly through he showed a slide about the top two external solutions being 1) exercise and 2) nutrition.
An attendee asked, “Is it true that exercise doesn’t really contribute much when it comes to weight loss?”
The presenter’s answer was that though that’s true that the calories burned don’t contribute a great deal to caloric deficit, exercise is still key. (In alignment with Flipping 50’s After 50 Fitness Formula for Women course and book) It’s about the hormone balance that proper exercise does for you that ultimately influences weight.
I won’t go into a deep lesson on hormones in this post intended to share my routine. Yet, I do want to call your attention to the fact, the reason what I do works (and is Flipping 50 program-proven!) is that it supports hormone balance. That in turn ensures that I can sleep, I can burn fat optimally, I can get hungry at appropriate times, and feel full and sated without cravings. I can concentrate. I can reap rewards of lean muscle from workouts.
I don’t exercise thinking, “how many calories does this burn.” I do think, “what type of workout do I need on this day at this specific time to optimize hormone balance?” Most of the time that thinking comes in a weekly or monthly plan. I already know what my workout plan is for 3 weeks from today. I may have to adjust it based on life that week, but I don’t guess. I do the same for clients.
This week for instance is day-by-day changes for two of my private clients based on little “niggles” occurring for them. So we’re not doing workouts we would if they were 100% but we’re still focused on hormone balancing workouts that support their muscular needs right now.
Back to the webinar, my question was, “You listed these in order of 1 and 2 making exercise first, while we’re hearing more often that nutrition makes a bigger difference. Are these in fact, in order based on importance according to research?”
The presenter addressed it but not with a definitive answer. I think because there is not one. But where obesity is concerned, insulin resistance is what we call a co-morbidity. That is, a second condition or disease. Insulin resistance occurs at some point as weight creeps up. That is a pre-diabetic or diabetic threat. And often with insulin resistance weight gain will occur if it isn’t already.
Exercise plays a key role – as long as it’s the right exercise at the right time – in improving insulin sensitivity. Nutrition also plays a key factor in blood sugar and insulin.
But… again. Exercise is a catalyst. And more important, not exercising is a catalyst for poor choices. Can you relate?
The presenter’s answer was that there is no question it is both. He didn’t however put one before the other. We do eat multiple times a day and exercise less than that. So we better get food right. There is the need however to moveoften. Don’t sit or stand in place for long periods of time.
Become someone who can’t sit still.
Exercise less, and eat more, is the subtitle of You Still Got It, Girl! for a reason. It’s the opposite of the mantra you’ve heard too often your whole life. Women exercising themselves into more stress and cortisol, then starving themselves with a lack of nutrients create a slow metabolism by confusing their bodies.
Yes, in our sedentary contemporary society you need to exercise – and adequate intensity is important with middle and older age – but moving more throughout your day every day is more important.
If your exercise leaves you on the couch for “couch compensation” your exercise has actually hurt your health and fitness. You’re seeking the muscular strength and endurance to do what you love to do with the people you love to do it, when you want to do it.
I posted something last week on Facebook about what happens to the body with less (but the correct) kind of exercise.
And still…. A woman commented that the image (with good muscle definition and a fit and lean body) was no doubt due to my triathlon training.
I fell out of my chair laughing.
Here’s the truth. Since the advent of my triathlon training this year, and perhaps not unrelated to mold exposure for 6 months the first half of the year, I’ve gained 8 lbs.
Yep. I tell you the good stuff, so I’ll tell you the bad stuff. I don’t feel great. I’m getting close to the event (if you’ve been here you may know it was intended to be my “fittest year” and I’m headed to an Ironman in a week. I’m now tapering (less training in preparation for race day freshness). So I’ve already begun to see a difference in my weight or feel one more often (no scale at home).
But I was and am just “exhibit A” of what MORE volume and MORE intensity do to a woman in perimenopause/menopause. They create more stress, more cortisol, more fat storage and inflammation.
But the woman’s comment is what spurs me to do what I do. Unfortunately, too many women STILL BELIEVE that it’s about harder and more exercise and that they can never look like that because they aren’t athletic. That is the #1 MYTH and your biggest obstacle.
You do have to stop… processed foods, poor carbohydrate choices, a lack of protein, and sugar (there are no healthy forms). But you, my dear, if you don’t love exercise, may have a better chance or at least it’s equal to anyone who loves exercise.
Because like me, overexercisers are more likely to weigh more due to inflammation, and cortisol increasing fat storage and halting fat burning during midlife, specifically. Look at triathletes in their 50’s 60’s and 70s and you don’t see “skinny,” you see often the same slice of weight and body shape you would anywhere. It depends on how they train and how their body handles it. Some refer to their legs as “tree trunks” or they midsections as “budha bellies”
I am at a WORSE shape and weight right now because of more exercise. Is this training year different? Yes. Every year of training is going to be different. You can’t expect the same results from the same training with ever changing hormones.
Now, did I go to extremes? From your vantage point, probably so! You don’t have to tip the exercise that far though. Two or three exercise classes may be too much for you. Three days of strength training may be too much for you. Just an hour of exercise instead of minutes of optimal exercise may be putting you into cortisol trouble.
I’ll indulge in myself a bit in a blog next week to share the details of this year that contribute to my “fittest year” turning into “fittest year possible” with mold, and sudden moves, large financial loss of belongings, need to detox and change plans.
Stay tuned for that. For now, look at your day. Do you have a schedule? Your body likes a routine. Do you make it so it works for you? Yes, I know work, family, pets happen but they don’t control it all. You do. If you want to change you take control.
If you want to have a reason to exercise for 2 ½ months AND have 4 days of movement, motivation, and mindset shifts, come to the next retreat! Message me at firstname.lastname@example.org for the current discount code – if there’s one still available we can help you get in for less! Mention the blog
Hormones after breast cancer has always been a rigid no. For most. Not all. My guest today is not only a breast cancer survivor but a doctor and estrogen “think tank” participant. If you or someone you know has or has had breast cancer, this is a must.
She’s in her 70s and you’d never know it. She’s survived cancers and you’d never know it. Listen to her voice and you’ll question whether she’s really 70. She’s got the 411 on hormones and breast cancer.
Dr. Berkson is one of the “mother’s” of functional medicine, considered a thought leader in hormones and functional medicine. She has been teaching CMES: continuing medical education courses, for health care professionals like MDs and pharmacists for many decades. Recently in Utah she gave the first CME accredited class, it passed peer review, on how and why to prescribe hormones for breast cancer patients to 150 MDs and pharmacists. She had breast cancer 26 years ago and has been on cBHRT for 20 years.
She has an eBook on hormones for breast cancer survivors. She has 21 books out, many on hormones and is a best selling author. She was a scholar at an estrogen think tank working with the top scientists that discovered the estrogen receptors and profiling for breast cancer patients.
There is a lot of misinformation in doc’s as well as patients. Don’t miss out on protection and youth as you age. Let’s get the facts straight from a doc and scientist that knows them.
Women have been told and believe that hormones cause cancer. Dr Berkson has a very different opinion and she’s living evidence of the opposite.
Let’s blow this myth up and talk about pros and cons of hormones after breast cancer.
Get her muffintop-recipe (whole other interpretation)
Sexy Brain (book)
Estrogen Matters (book)
Add all the ingredients to your high-powered blender and secure the lid. Add more chickpea liquid (aquafaba), if desired, for a softer hummus. Add the hummus to a serving plate and garnish with olive oil, paprika and fresh parsley. Take this basic recipe and flip it with any of these variations for added veggie and protein boosts!
Reduce garlic clove to 1, add 2 medium beets roasted
Flip: Roasted Red Pepper Hummus:
Reduce garlic clove to 1. Add 8 oz. roasted red peppers (jar, drained)
Flip: Black Bean Hummus:
Reduce garlic clove to 1. Add half a can of rinsed and drained black beans.
Party Flips: Put these colorful hummus recipes in white bowls next to veggies and you’ve got eye candy for any table. You may want to use more liquid to make the hummus so it’s slightly softer depending on the veggies you pair it with. (It will stiffen in the refrigerator) Include spoons or knives for guests to use if it’s a stiffer dip.
To assemble, lay zucchini strip flat and spread a thin layer of cream cheese over it, then top with smoked salmon. Tightly roll each zucchini slice from the left side in.
Cashew Cream Cheese
Drain the liquid off of the soaked cashews. Add them to a high-powered blender or food processor and blend until completely smooth. Stop to scrape down the sides as needed; you can also add filtered water a tablespoon at a time if you’re having trouble blending.
Note: if your blender has warms the mixture very much, take a break now and wait for it to cool down. Then, add the yogurt* once cooled. Salt and pulse to combine.
Transfer to the clean container and cover.
Let sit out at room temperature for 24 hours. Taste the mixture, and add more sea salt to taste; let it culture for another 12-24 hours if you want a stronger tang.
Store in the refrigerator for up to 1 weeks.
Flip: length of storage time may depend on the culturing conditions and brand of yogurt used. If you’re making it for your party, just prep a couple days in advance. It will be gobbled up.
*I use coconut yogurt for this recipe.
Party Flip: Planning a party? Don’t forget to pre-protein to keep blood sugar stable and focus on the people not the food. I have a smoothie or other high protein before the party starts. It puts you in control. If you want to indulge, of course it’s a choice. If you don’t, you’ll make good choices without feeling deprived! [It always helps if you bring a dish like this that you can eat without worrying how it will effect your gut.]
**more recipes in searchable format inside the Cafe
Perhaps you’ve watched your grandparents and parents age. It’s your turn. Ready to change the way you age? Most boomers and 50+ women are and this episode has just the sassy attitude to support you.
My guest this episode is someone I am very confident you are familiar with and I’m so excited to have him here.
Marc Middleton, Founder and CEO of Bolder Broadcasting and Growing Bolder, is a media entrepreneur, television journalist, author, filmmaker, speaker, activist, and consultant who focuses on the changing culture of aging.
So of course, you can change the way you age.
A multiple Emmy Award-winning broadcaster, Marc is the host of Growing Bolder TV, seen on public broadcasting stations nationwide, co-host of Growing Bolder Radio, CEO of Growing Bolder Press, publishers of Growing Bolder Magazine, and director of the Emmy-nominated documentary film, Conquering Kilimanjaro.
Marc is a 7-time Masters Swimming world record holder and a 10-time U.S. Masters Swimming national champion. His new book, Growing Bolder, Defy the Cult of Youth, Live with Passion and Purpose, is now available on Amazon.
Truly I pummeled Marc with questions throughout this episode and it was purely selfish. This. What Growing Bolder does, is what we’re all so hungry for more of.
My suggestion is that you start or keep drinking that Kool-Aid over there.
What inspired you to begin Growing Bolder? How long have you been doing it? Was it personal?
What’s the end game – your mission – or movement you hope to create?
People seem to crave your message – it’s positive and upbeat. You are “marketing a message” – do you have any “haters” or nay-sayers?
We (Flipping 50 and Growing Bolder) have much in common – I too love the Senior Games for instance and the idea of getting people off the scale and onto a starting line or seeking experience and adventure to inspire their physical fitness instead.
Is Growing Bolder invested more in changing mindset? or do you also support followers in physical changes that make the rest the best?
What do you think of marketing to adults over 50? (and the stereotype even I did just there in that question – lumping us all into one big pool)?
Are you asked to consult with marketers about how to message and reach “us” – this market?
What would you say to a listener who is right now feeling “her age”? Where’s the best place to start not anti-aging .. but optimal aging ?
Marc’s book, “Growing Bolder, Defy the Cult of Youth, Live With Passion and Purpose,” was released this year and is resonating with readers around the world. We’re in the process of establishing the official Growing Bolder Book Club to support the book. Stay tuned for details on that at GrowingBolder.com.
Here’s another exciting new project – “Growing Bolder’s Launchpad to What’s Next,” a fast-paced, entertaining and inspirational pledge program that shares the secrets to healthy aging and active longevity. It will debut on public television stations in December.
The winner of American Public Television’s PitchFest Live! national competition, Launchpad shares the good news about an entirely new life stage that represents an opportunity for 2, 3 and even 4 decades of active and engaged life beyond what‘s considered normal retirement age. Taped in front of a sellout crowd, Launchpad answers viewers’ biggest questions, addresses their biggest fears, and inspires the kind of lifestyle change that empowers healthy aging.
The program offers clear, actionable takeaways to help viewers begin their personal journey to what’s next. Hosted by Marc, the program features an all-star team of national experts including: long-distance swimming icon Diana Nyad; longevity expert Dr. Roger Landry; personal finance guru Jean Chatzky; Blue Zones founder Dan Buettner; 3-time Olympic Gold Medalist Rowdy Gaines; 50+ lifestyle expert Barbara Hannah Grufferman; Rock and Roll Hall of Famer Roger McGuinn; award-winning journalist Bill Shafer; motivational speaker Dr. Jim Smith Jr.; and aging transformation icon Dr. Bill Thomas.
Listener, you’ve got the power to change the way you age. Find other people that believe it, too. Hang out with them all you can.
The more you learn about women’s hormones the more you know there is to know. This is an exciting time. As I like to say there’s never be a more exciting time to be flipping 50. This is the first in a few episodes this month addressing women’s hormones and perhaps flipping your thoughts on your future.
Explore your choices, re-examine your current options, and combine lifestyle habits for the optimal aging you want, need, and deserve.
I brought on one of the top women’s hormone doctors and renowned speakers to share her insights with you.
A committed trailblazer, Felice L. Gersh, M.D., works in integrative and holistic medicine, creating new paradigms in women’s healthcare.
Dr. Gersh is a renowned international speaker on topics of women’s health, exercise, nutrition, fasting, and essential oils. She has a special passion for educating all on the complexities of women’s metabolic and hormonal health throughout their life spans.
She has received numerous awards, including being named Physician of Excellence in Orange County 12 years in a row, a Super Doctor of Southern California multiple times, and a TopDoc. She was recognized for her excellence as an attending surgeon at USC Keck School of Medicine by the OB/GYN Department, and was elected into the prestigious medical honor society, Alpha Omega Alpha. She is the Medical Director for the Integrative Medical Group of Irvine, where she leads her team of dedicated holistic practitioners.
I took advantage of this opportunity to ask Dr Gersh about women’s hormones research, her advice for staying healthy as you age, and her involvement in the Women’s Hormone Network.
Dr. Gersh’s office: Integrative Medical Group of Irvine
Dr. Gersh Book: PCOS SOS
Don’t miss the next Flipping 50 episode with my friend Dr Lindsey Berkson when you’ll hear how women’s hormones post cancer are keeping her not only alive but thriving in her 70’s.(and you would NEVER know it by a picture) Is it time for a rethink about cancer and hormone replacement?
Want support? THE first and only membership site dedicated for women in perimenopause, menopause, and post menopause. It’s natural hormone balance through exercise, and the research-based lifestyle habits that support your hormone replacement choices no matter what they are. Workouts, courses, coaching, exclusive interviews, recipes, special rates on other Flipping 50 services.