It’s an annual tradition to do a top 10 most popular podcast episodes list. So here’s the 2019 edition just in time for you to launch your 2020. These are based on the number of downloads.
At the end of this post, leave a comment about what you’d love to hear more of in 2020. I’d love to hear from you about what topics are most important to you in 2020.
What would you love to learn more about? Is there something that still confuses you? What interests and excites you? How can I help you? What’s challenging to you right now?
Link to all of the most popular podcasts of 2019 and subscribe in iTunes by clicking here or link to the show notes with any of the titles below.[I would truly appreciate your rating and comment in iTunes. It really helps our show grow and share the importance of positive and proven science in this second half!]
Here they are in a Letterman-style countdown to the #1 top podcast of 2019.
So no secrets this episode with Growing Bolder founder Marc Middleton is one of my favorites of the year. I love everything the folks at GB stand for and if you’re not already, highly recommend you follow them too!
There’s going to be much more evidence in 2020 that your mindset is pliable. Whatever you believe right now has gotten you here. It led to the habits you have. And we know it influences your physical body. So dive into this short podcast about 5 different mindsets to see if you default to one that might be holding you back.
Explore possible reasons you try to exercise and eat right but it’s not working. There’s no judgment or blame. It’s not you and something you’re doing wrong. But it might be that you’ve been led to believe the wrong thing at some point in your life and you don’t know it. This episode is about hope and help.
Are you registered for a 2020 program that is going to flip your metabolism, confidence, and optimal aging into this next decade better!? STRONGER I is open as I post… but it’s closing and only opens a few times a year. Click here.
Next up is an interview with Dr. Brooke Kalanick about her new book was the focus of this episode. She is definitely talking the Flipping 50 language. Much of the episode (and the book) reviews so many of the topics we cover all year at Flipping 50. Yet, there’s a couple nuggets of content that may give you insight to a challenge you’ve been struggling with you don’t hear a lot about.
Maybe it was you, maybe your partner, but this interview with my friend Susan Bratton is a hot one! Libido is one of the regular topics here at Flipping 50 and we dive right into it, no apologies. If you have children in the car, you might want to wait to listen later.
Actually, this is one of those topics we’ll come back to as science discovers more. I share 5 contributing factors to cellulite. I add at least six things that support you in reducing the appearance of cellulite. This continues to be a topic since as estrogen drops your skin changes. You’re not doomed though!
Ah, the bingo wings win again. If that’s a spot you’d love to target I address it here in a podcast of all places, and provided a cheat sheet in this episode’s show notes and a video that explains how to get started. You can do these all at home!
So this episode explores 10 more recent studies about the combination of strength training and protein in your life. From metabolism to decreasing risk of frailty that lead to falls and early death it’s all in here. If you’re curious about why I opted to carry a clean protein product after saying I never would for 30 years? It’s in here. I love science and demand it and so do you.
If you’ve been following trends and fads and you’re frustrated with results, it’s time to let science point you in the right direction. For that reason, the studies I pull and share are all about you, featuring women just like you.
So it’s definitely that time of year! This episode hit at just the right time last year too and metabolism is always going to be a factor in this second half. In an interview episode one of our favorite (yours and mine both) interviewees is back! We talk new book, but most importantly new metabolism thinking for you!
The number one most popular podcast of 2019 was all about core. Why isn’t your core working? How can you turn it around? What exercises are best? What core exercises are worst? I answer it all in this episode. Get a free cheat sheet in this episode too (and save it on your device so you can click the live links to video demonstrations!)
So there you have it! Our listener votes for most popular Flipping 50 podcasts of 2020.
I’d love to hear from you! Please leave a comment!
Time is running out. Last minute gifts are the topic of the day! Please tell me I’m not the only one doing some last minute shopping this weekend? Or responding to “what do you want for Christmas?” from others?
My personal list is really short this year. There isn’t really a list of things anyone but me can give me and knowing that is a gift in itself. I don’t want a sweater or a sweatshirt or more tights or jackets. I don’t want a massage or a facial. Don’t get me wrong, there’s lots of things like those that I’d enjoy. But without what really makes you happy down deep those things are really quite inadequate.
I have had some amazing gifts in my life.
One of the best gifts I’ve ever been given as an adult was a card after I’d completed one of my early Ironman. It was a gift promising the registration and travel and all the visors and t-shirts I wanted for any Ironman I wanted to do in the future.
Another gift I’ve received, two actually from my big sister as a child may not have been Christmas gifts but they were the kind of gifts that inspire dreams and imagination. I kept both for decades. One was a drafting table and the other was a subscription to Print Magazine. As a budding graphic designer I was in heaven. I used those tattered subscriptions for inspiration for years.
So that’s the bar I’m holding this post to and hope it inspires something amazing for you. None of these gifts were something to be consumed and finished. They were the beginning of something. That’s what I hope you’ll find below.
If you’d love to attend this desert retreat full of hiking and habit change, now is the time. Special 25% off right now with code “holiday”. Your dates are January 30th – Feb 2. (Arrive the afternoon on the 30th and leave no sooner than late afternoon the 2nd). As soon as you’re in I’ll share the training schedule and local lodging options with you (it is a busy time in the sunshine of Scottsdale so you’ll want to book soon).
This is a 3 day event, and it’s intended to change the way you feel about habits, and look at adjusting your mindset, your skills, and influencing your entire year beyond these days. Experiences away from your routine are the perfect setting to change your life. Pivotal moments occur when you’re out of your every day environment.
Would you love to know how your genetics predispose you to get fit faster with more or less endurance or strength training? Would it change the way you ate if you knew you’re genetically predisposed to be at optimal weight with a higher carbohydrate or fat diet?
Would you be more likely to take those vitamins if you knew that they supported your optimal aging and avoiding specific diseases your genes otherwise predispose you for?
Do you want to have an easier time with weight loss and exercise? Genetic testing, that provides an extensive list of truths about you, and what you can do to either express certain genes or suppress them, can make fitness so much easier than randomly following a program or exercise videos.
Even if you’re following a specific program like Stronger or doing The Whole Flip, you’ll have the most success and get fit the quickest and most enjoyable way if we exercise according to your body’s unique preferences.
If you’re interested in what your genetics tell you about your optimal exercise, motivation, and nutrition for results so we can customize your fitness program further, message me about a combination DNA and review of results session. We can look at DNA specific to weight loss, nutrition, performance, or endurance. Here are the three options below. Use mygenes15 for 15% off your test, results, and review session.
Dig deep into what’s really going on in your body and get a review of results based on “optimal” levels instead of a comparison to “normal” levels which include a the average of a lot of unhealthy people. You order labs yourself, called self-directed labs, and then share them with me. We meet for a coaching session and review your lab along with your current exercise and lifestyle habits and how you’re feeling. From that you get habits you may want to consider to improve your levels – or you’re retesting and understanding the impact of your fitness and health habits on your results.
Choose your lab here. There are two packages available or you may choose ala carte. If you do choose a package use code: Flipping50now to take $200 off the Elite panel (already a bundle of savings!) or the more all-inclusive Transformation panel.
If you haven’t peeked under the hood and you’ve got a few mysteries about your status that don’t add up for you, lab testing together with your own signs and symptoms will give you a better strategy for success.
Now’s the time to set 2020 into action! You can register for Stronger I now for 25% off regular rate. This 12-week program is designed for you (hormone balancing fitness based on women in perimenopause, menopause, and post menopause). You’re not broken! You do have very different needs than a 25-year old athletic male, however. And yet most research is based on that demographic – or at least a demographic other than you.
No coupon needed, discount is taken at checkout… but time is running out. You’ll be able to register later but there’s no early discount after December 24.
See details here about this popular strength program where you’ll work at home, interact with your peers, and have access to me in your private Facebook group.
Checking in regularly with someone who has your back, is going to ask you challenge questions, and help you determine next steps that makes sense, accelerates your progress. You may get there eventually on your own. But most of us tend to take detours. We read 3 (or 6) articles on line and then can’t decide which one really applies to us.
We get overwhelmed with choices and don’t do anything. Or we do lots of things all at once and then have no idea what worked and didn’t.
If you want and need help making your program custom – because you’re not able to do it for yourself. You’re not alone:
“You can’t see the picture when you’re in the frame.”
Or if you have a special condition or circumstances that are making it a challenge to take forward action without setbacks, then private coaching is the best and fastest way to know you’re moving in the right direction. You still do the work. But the follow through and specific plan with a reason why, help you do it, and determine realistic goals every week (and day) that add up to success.
You’ve got two options. First, VIP coaching is one-on-one and includes weekly exercise plans (daily workouts), nutrition to support your exercise, daily habits, recommendations for additional considerations like testing or questions for your practitioner, and access to Debra for quick questions that no one else has. Your VIP packages are 3 or 6 months with weekly calls. You have two convenient ways to pay. Full pay option provides you with full access to the Flipping 50 membership during coaching.
Second, if you’re already enrolled or have recently completed a Flipping 50 program, you’re eligible for a “Fast Flip” coaching package. The accountability of weekly calls and access to ask Debra anything are still a part. You get a strategy to focus on for the next week during your weekly check in calls with her so you can continue the momentum of your program or deepen the customization of one you’re in. Send us a message at firstname.lastname@example.org to request a Fast Flip invitation.
Looking for something else? Stocking Stuffers? Grab my Holiday Gift Guide! It’s a few of my favorite things, and then some!
It happens. The scale doesn’t change as fast as anyone wants it to. So how do you reinforce your good behavior and keep those spirits up when it seems not to be working out the way you wanted it to? Focus on what’s working. Focus on the signs you’re on your way. Focus.. on your focus. Not the outcome.
How it helps even if you’re not losing weight:
You’ve got those hormones specifically cortisol, testosterone, and growth hormone that are either optimized or scrambled based on sleep. They each have a domino effect on other hormones and on your ability to keep and create more lean muscle and prevent and burn fat. Constant waking pulls you out of those cycles of sleep you go through at night and prevents the good stuff from happening.
How it helps even if you’re not losing weight: you
You’ve got evidence that you’re getting into those phases of deeper sleep where hormone production and memory enhancement happens. Imagine your brain taking files sitting on your desk and locking them into file cabinets where the information stays safe and secure. Essentially that happens at night, if you sleep. The more decisions you make during the day the more you depend on this transfer to think clearly tomorrow. That in addition to the hormones discussed previously are optimized when you wake rested not groggy or hungover.
How it helps even if you’re not losing weight:
If you aren’t seeing the scale move but you’re losing inches you’ve got one of two and maybe both things going on. First, you’re likely losing fat and increasing your percent of lean muscle. Second, you may be losing inflammation and with that goes bloating or puffiness and water retention. Keep going!
How it helps even if you’re not losing weight:
This is exactly what you want to happen. The memes that tell you, “your workout will someday be your warm up” are oh, so true. What you start out unable to do or finding “hard” one day won’t be if you are exercising correctly. Some times it’s not even that. Sometimes it is dependent on your recovering correctly. When you start resting better, eating better, and observing how you feel more you’re on your way.
How it helps even if you’re not losing weight:
First thing in the morning before you get out of bed check your heart rate. It’s at it’s all time low at that point. When you see that dropping, you’ve got a good indication that what you’re doing is working. That heart muscle is finding it’s job easier and it’s pumping more blood (and oxygen) out with each beat instead of having to beat so many times.
How it helps even if you’re not losing weight:
Cravings usually are an indication of micronutrient deficiency. They can also be an indication you’re ‘hungry’ for something in your life, but it’s not necessarily food. Focus on the former for this article. When you bump up your micronutrient-dense food intake and supplement where necessary, you reduce cravings. When you combine protein and fiber at meals in adequate quantities you reduce cravings. When you time the right type of exercise optimally, you reduce cravings.
Changing those will have a long term impact on your body at every level and it will show up even if in it’s own time.
How it helps even if you’re not losing weight:
Similar to cravings disappearing feeling like you could really eat again within an hour of a meal is very much related to blood sugar issues. Those improve with both attention to micronutrient dense foods and the right macronutrients mentioned above and to the right dose of exercise at the right time. A stable blood sugar level keeps you from needing more food all the time.
How it helps even if you’re not losing weight:
Women in midlife are often more constipated than they admit- to anyone, including themselves! So if that’s you and you feel bloated or like you’ve got belly fat but you also feel like you never go completely, then improving this is a sign you’re getting things moving. You eliminate toxins from your body with pee, poop, and sweat. You want to be doing each regularly.
How it helps even if you’re not losing weight:
Those bodily reactions were most likely due to foods that don’t agree with you. Your “healthy” food list changes when your stress, activity level, and hormones do. So it’s natural for you not to be able to eat what you did a decade ago and feel or respond the same. When you’re signs something is wrong disappear there’s a better chance you’re absorbing all the vitamins and minerals you need to optimize health and fitness.
How it helps even if you’re not losing weight:
Inflammation in your body is an obstacle to your optimal fitness. You’ve got to feel good and movement needs to be comfortable in order to have optimal fitness. You may have arthritis. Many of us will experience osteoarthritis as we age. Yet, you can manage much of the inflammation associated with it with food, rest, and appropriate exercise. Your thoughts are also potentially your most powerful tool not against tolerating pain but in preventing pain.
How it helps even if you’re not losing weight:
Students in my 28-Day Kickstart are usually surprised by this one. No one actually starts an exercise program, even one focused on nutrition for exercise, with a priority of ending heartburn. But when it happens, it’s such a good sign. What you’re eating, how your body responds, and what your body can do with food has changed significantly. You’re on your way to more optimal digestion. You can’t skip past that and get to fitness and health.
How it helps even if you’re not losing weight:
The sooner you can do another high intensity exercise session the more fit you are becoming. That is not 100% the truth. At least it’s not the whole story. That is relative to you. We each have different recovery needs. An elite Olympic athlete may need more recovery than a teammate. That athlete at 35 may need more recovery than she did at 20. But overall resilience will improve. If you travel frequently, you may notice jet lag doesn’t get you like it once did. If you used to start your next exercises session still sore from the last (by the way- that’s a sign to delay the workout) and now you’re feeling fresh and ready, you’re increasing your fitness.
Keep going! Any of these is a sign that damn scale does not speak the whole truth. Get a body composition scale. Get on the scale no more than once a week at the same time daily/weekly. More on that on an upcoming blog post.
Need support? Fit-U is for women in perimenopause and beyond who have 20 or more pounds to lose. It’s different after hormonal changes. It’s different if you need exercise joints love and fat hates. I’ve got you. All the science-proven research into exercise videos and the coaching tips to get positive self talk going. You matter so much. Do this for you. Do this for them. Watch this first:
Want to dive right in? Click here.
Is weight loss possible after 50? Do you wonder that? If you’re just trying to lose those last few pounds that came on during stress or hormone change, what does that take? How is it different than if you have 50, 100, or even 20 pounds to lose?
[Originally published in August 2017, this popular post has been updated – just in time for a special Fit-U program launch.]
Or rather, how should it be different? “It” being the process that you go through.
On this post I look at parts of the process that deserve attention. If you’re reading this you know very well by now what permanent weight removal is not. Take Carla*, one of my clients. When we met she was walking two to four hours a day, and eating as little as 800 calories per day. Her weight at the time was well over 200 pounds. If weight loss were a math equation, Carla, should be skinny. Here’s why.
Her estimated calculate Basal Metabolic Rate was a little more than 1700 kcals.
[By the way when I searched Google for the phrase “how many calories to lose a pound” it’s clear we still think weight loss is math and someone is still writing this B.S.: 17 million pieces of content were found. Confused? No wonder.]
Even walking slowly, at her start weight Carla would burn over 300 kcals per hour. She was burning 600-1200 daily.
Exercise calories are added to your resting (basal) metabolism for total energy daily expenditure. The total kcals to maintain her current weight were, depending on her activity that day, were 2300 – 2900.
Consuming 800 kcals per day she would easily be at a deficit. Repeating that day after day using an average exercise of 3 hours walking, she needed of 2600 to maintain her weight and taking in 800.
If this pure math solution was right, she was creating an average deficit of 1800 kcals a day. If it takes 3500 kcals to lose or gain a pound it should have been easy for her to lose a little more than 3lbs a week.
Yet, that’s not what happened. She didn’t lose. She reached a plateau pretty quickly. She got injured. She had insomnia. She gained. She got nervous when injured and unable to exercise. She feared eating more food or even the amount she was eating when she was exercising.
In spite of evidence (weight loss plateau, frequency of injury, even weight gain) suggesting that so much exercise and so few calories were actually slowing her metabolism, she held on to old emotional ties to the theory that exercising more and eating less will achieve weight loss.
I won’t leave you hanging! Carla did eventually lose. A sluggish metabolism from years of slow down and unintentional sabotage takes time to bounce back. But she did. She’s lost close to 75 pounds at this point and she’s well past 50.
It’s hard to let go.
Some of us are emotional eaters. Some of us are emotional food avoiders. Both emotional eaters and avoiders have a dysfunctional relationship with food. Many of us have an addiction to struggle. Hard work, discipline, and control feel better than relaxation, acceptance, and trusting your body’s signals. That kind of dysfunction extends to exercise, too. It’s easy to get into a cycle of taking out big loans, payback, and withdrawal. This is more noticeable in women who seek weight loss after 50. In that bank analogy sequence two out of three actions are taking away energy and only one is paying back. That’s where we get it wrong with exercise and nutrition. We’re never filling our cup. Our tendency is to mentally believe we’re being “good,” we “have” to suffer through some form of exercise and deprivation, in other words: mindset matters.
If you think you’re being good… you probably think you get rewarded for that behavior at some point instead of believing the behavior itself IS the reward (e.g. enjoying good-for-you food because it’s delicious, and liking the way you feel when you’re doing exercise that’s right for you).
If doing things you love brings a second set of rewards, even better. In regards to eating good food and exercise you can expect rewards like better sleep, less fatigue, more energy, optimal weight, and body confidence. Not so different than people who are able to take a passion and make it a profession. The successful ones are not without a hard work ethic, but they love waking up every morning to work and even the tasks they don’t love they can tie to the passion for the outcome.
#joyinmotion is non-existent in the majority of diet & exercise to weight loss plans out there
(Have you noticed? Torch calories! Burn fat! Even free consults promise to tell you “how many calories you need to eat and burn to lose weight” lead you to a dead end: this is not your health GPS.) This is true whether you have 5 or 50 pounds to lose, but the longer you’ve carried additional weight and the more you’ve limited calories the more TLC your metabolism-controlling hormones need in order to reboot.
Eating, avoiding eating, and exercise are too often punishment. While it might seem compulsive eating is a reward, if you’ve been down this road before, it’s more like punishment because you know what’s coming next in the cycle. You’ll feel bad and the underlying purpose was to create those bad feelings. That’s bizarre, right? But true. It’s almost as if, the bad feelings are more comfortable. They’re at least more familiar. You can busy yourself with more exercise, fewer calories and get “back on track.” That feels like a game you can win. But then it backfires again and you’re right back where you started. Or worse.
You’re not right back where you started from because…losing weight you lose fat AND muscle. Regaining weight is 100% fat.
Exercise as a punishment is like paying the interest on some huge loan. The cycle usually goes like this: you’ve overeaten something you wish you hadn’t, and you’re going to compensate for it with excess exercise. You might also use exercise as a coping mechanism for emotions you don’t like feeling. Frustrated, angry, sad or feeling inadequate, your exercise gives you a fix of mojo, at least temporarily. If this is you, you like exercise. Or you did, until you began abusing it.
The payback is the overcompensation that happens after being particularly “good,” which in my experience with is restricting calories or foods they love, and you got it, dieting. You’re “on something.” It may be legal but it’s not good. The off ramp on that diet highway has a lot of roadblocks on it. You end up eating because you deserve it, you can’t resist any more (there’s science behind that: your body is doing everything it can to tell you to eat more).
Then there’s the, “I exercised today so I can have this” and the opposite, “I haven’t exercised so I can’t eat.” Certain types of exercise actually make you more prone to over eating afterwards. You can sabotage yourself in fact with some of the recommended activities for weight loss. Longer extended walks are recommended. They’re lower impact, anyone can walk, and yet, if you get that information and you’re gung ho whether it’s January 2 or not, you’re likely to take that downtown with the if-a-little-is-good-more-must-be-better and you’ll over do it.
Certain types of exercise actually make you more prone to over eating afterwards.
The withdrawal is getting a great (long, or exceptionally hard, or both) workout in or dieting all week so that you can do the payback. You might have the special event and the dress to fit into. You might be planning it. You might not. You’re just trying to get ahead and “work hard” to get results until eventually the payback comes. That’s what clever programs call “cheat” days and what I call binge days. It happens if you’re starting something that you can’t possibly ever sustain. If it feels temporary, it will be, and it usually doesn’t end well.
My girlfriends and I used to joke that we each had to have (or in this case we were talking about someone’s daughter) a “bad boy” relationship. It was that one that everyone else knew wasn’t good for you, wasn’t going to last and yet you couldn’t resist. Yep. A bit like a diet or exercise plan that you start thinking that you can make it through this eight weeks and be magically transformed, skinny, and then you can do it normally. It never works that way.
Diets or crazy kamikaze bootcamps full of burpees, squats, and lunges that send you home unable to sit down and bring you back the next day more sore than you should be starting a new exercise session don’t instill #joyofmotion in most of us. Granted there are possibly the less than 1% of you reading this who are saying, yes, I truly LOVE to do punishing workouts, but the majority of us who follow human nature seek pleasure and run (or walk or bike) from pain.
The reality is that whatever you do to get to a goal – weight loss- fitness, you have to do MORE of to sustain. Why? Because a 250 lb body requires more calories to move, and sustain than does a 150 lb body.
You will slow your metabolism by becoming a smaller person. The good news: By changing the way your body burns fuel and adjusting it to becoming a higher fat burner, and increasing lean muscle tissue you can overcome and offset this seemingly BIG obstacle.
The truth about weight loss that isn’t done correctly is your metabolism will slow. If you regain weight (reminiscent of Biggest Loser participants) your metabolism could STILL BE LOW, if you’ve not released toxins that are stored in fat, or not paid attention to lean muscle creation. Those who are slaves to cardio and ignore weight training will be most likely to experience this.
Why can some people lose 50 or 100 pounds and keep it off? They’ve adapted eating and exercise habits that change the way they eat and exercise permanently. They’ve looked far beyond calories and looked at hormones and quality of food vs. quantity of food.
Hormones, not calories, control your weight.
You have an abundance of hormones. So at first glance, it’s a challenge less simple than addition and subtraction required to do calories in calories out. It’s like me and trigonometry. I had the multiplication tables down, damn it. Who moved the cheese?
But it’s also easier to balance out hormones. [The hardest part is reconciling your brain with the idea that less exercise is more, and more good food is more.]
It’s not punishing exercise. It’s exercise you like and less of it but with more purpose.
It’s not dieting or deprivation. It’s flipping foods you love that negatively impact your hormones into foods you love made with food that loves you back.
You don’t need bootcamp 6 days a week at high intensity. You don’t have to say no forever to dessert or to snacks. That would be unrealistic.
Remember this one thing about your body: It wants to be at ideal weight.
Now, your ideal weight might not look like the cover model on a magazine. (Even the model on the cover doesn’t look like the model on the cover). Your body wants the path of least resistance as much as your mind does. So if you feed it and move it optimally, it will respond by releasing fat it no longer wants to carry around.
If you have tried or are trying to burpee and starve your way to get there, or you “have to have” some crazy concoction of foods made or delivered to you to make your goal a reality, chances are this is not sustainable. If you want weight loss and yet your relationship with foods that feel comforting (momentarily) is so great you can’t or you refuse to break that cycle, now may not be the time.
What? That’s not where you thought this was going? I wish I could give you a program that works even when you aren’t ready to change. But, I simply can’t.
No one can want it worse than you.
This place you’re in could be your upper limit. You’re possibly afraid of changing so much that you won’t. Something about your struggle is working for you. You may associate yourself with the struggle. You spend time, energy, maybe money investing in new programs, or finding new experts to ask about what to do. You get a lot of answers. But you don’t DO any of them.
Then nothing I say can help.
If you are ready to make changes, to see changes, there are things to consider. If you have more than 20 pounds to lose, the changes you need to make with mindset become more important.
Women over 50 have a unique set of circumstances:
You need to address the whole person you are. You’re going to be either positively or negatively influenced by each of these:
So if you’ve skipped or ignored any one of those needs during a “diet” or a “bootcamp” or delivery of food to your door, there have been potentially more obstacles than solutions. It’s not your fault.
You can’t diet the way a 20-year-old does. You can’t fast the way a 30-year-old does. You can’t exercise the way you did even at 40. Make no mistake, you can look and feel as good (and often better – we’ve been beating ourselves up for a long time) as you did at 20, 30 or 40, as long as you don’t attempt to get there the way you did at 20, 30 or 40. For two reasons:
This is an integrated relationship and successful integration determines your success. At midlife and beyond the impact of hormones is amplified. [You’re not off the hook at 60 or just because you’ve gone through the other side.] You can’t outwork hormones and you can’t out-diet them; you can outsmart them.
To learn more about how to get fit after 50 if you have 20 or more pounds to lose, click here. Fit-U is designed for you. Fit-U starts now. Early access materials are ready now. There’s never a convenience time to do anything worthwhile. Do you want support? If you do, and you want it to be me, let’s do this.
If you want to learn more about the difference between:
Watch this special master class. I’ve rounded up all the research about weight loss – that is FAT loss – after 50 (because the last thing you want to do is lose muscle. Temporarily that will make you feel a false sense of success, but when the muscle goes so too does your metabolism. That my friend, is the vicious cycle that’s caught up with you. And yet, yes you can change it. Start watching. Then jump in right now.
A commitment to radical self care during stress got me through the first six months of 2019. As easy as it is to skimp or skip altogether those habits during times of stress or “extra” things (to do or on your mind) they are most critical then.
Before I tell you a little about how I handled my super-stress, I’ll share a secret.
The private clients I’ve worked with for over 20 years have left me clues. Students in group programs have too. The ones who want to cancel or postpone because they’re busy are the ones who struggle most.
Listen. No one needs a coach when they’re on the path going in an accelerated way to where they want to be! You most need it (and I most need it: yes, I work with a coach for many reasons business or new sport goal and I will until I die because I hope that’s the only time I won’t want to do something better faster than I could on my own).
I remember, about 15 years ago, I competed in a small local triathlon over the 4thof July weekend while I was back home. A triathlon starts early, athletes are there earlier, and it’s a very early wake up call for any spectators. So my son and mom stayed in bed. I had a “podium” finish and placed in my age group (did I mention s-m-a-l-l?). When I let them know on the way home how I’d done my mother’s reaction was this:
“If I’d have known you were going to win I’d have come!”
I just smiled. The words I was thinking, and may or may not have said, are that, I would have needed you more if I was last! I can celebrate easily, but the need to keep going, to think about the right things happens when it’s not going well!
Even my son, then about 12 understood that. Sure it’s great to have people watching when you make those three-pointers or you chip it in, but you want to ride home with your family when it all goes sideways.
So it’s key for you and I to dig into commitment when it’s hardest to do so. Its not really commitment if you don’t, right? It’s relying on willpower and motivation. I’ve spoken and written many times about the difference. You don’t willpower your way through anything for long. You’re committed to anything you truly want to be successful.
It’s hard, until it’s not. Someone spoke those words to me recently. I’ve made major changes because of it. The “hard” part is the resistance. You and I resist change. We see ourselves a certain way and we get really comfortable seeing that image, even if we see ourselves in a struggle.
You may accept your role as one who will always struggle. If you’ve accepted that you’ll always struggle with your weight or that you have bad genes or whatever story you’re telling yourself, until you change that thought pattern, you will certainly struggle.
You may have believed something for so long that it’s hard to change that core belief. We like to be right. So if you’ve gone down a wrong path for a long time you’re possibly committed to that and continue to make more wrong choices for yourself.
Is it time to do a u-turn?
As women, we struggle with radical self care at any time, let alone radical self care during stress times. In fact, if you know a woman who does it, you may secretly (if you admit it) think she’s selfish. We confuse those words self care and selfish.
It makes sense. Most of us didn’t see our mothers or grandmothers (depending on your birth order) observe a strong commitment to self care or hear them encourage it. In fact, I’ve learned much from watching my niece and younger generations.
But if we’re to support future generations, it’s our role to have the “stress talk” with them. Share with them that self care is like a vitamin, or insurance. You wouldn’t think of cancelling your insurance in your 50s would you? (You might think about it, but you wouldn’t do it). Neither should you skip self care (or a vitamin – you can’t “eat healthy” enough to overcome micronutrient gaps that kill your metabolism, hormones, and energy).
You may need to realize that the level of self care you observe now and what you believe to be self care will change. Like a “hard” workout at first some day will become your warm up, you’ll level up. What you think of as radical self care may be your daily habits later.
There were certain things I actually needed to do the last 6 months that were necessary. I had to take glutathione and a binder to support mold detox in my body. That was non-negotiable.
But other things I had to commit to as I worked on decreasing mold exposure and the detox from my body were more pleasant.
I had a weekly massage for the last two months. That may have been more or less, as I opted for 90 minute massage one week and 60 two weeks and skipped the 4thsometimes, but the idea is the same. I dedicated time to reducing tension before the tension became another source of stress.
I committed to a workout schedule that kept me on track around a positive goal. While it’s easy to say, I don’t have time to train for that now, the training kept me focused on a positive goal. That suggested to me, that this stress will end, and then on the other side I’ll be where I want to be. There were days I decreased, swapped a long run for a hike, or made other adjustments. But I created the plan and worked the plan first. Random acts of anything get random results at best.
I used my sauna daily when I wasn’t traveling and until I’d packed it for the move. While it’s amazing for metabolism and recovery from exercise (not immediately after!) it is also supporting natural detox. I needed all the boost there I could from mold exposure. Even without mold we are all exposed so much to environmental toxins that an infrared sauna is an excellent practice.
I hiked. As the weather finally made it more conducive to get on paths I said my goodbyes to several familiar trails and a few new ones.
I remained committed to high quality food that I need. Right until the end and in the cooler I packed for the car on the way to a new location. At gas stations, I grabbed water, sunflower seeds, and veggies and tossed the ranch dressing. The grocery store was a first stop. I “camped” the last night in my house in Boulder because I was packed and loaded. I “camped” the first two nights in my Scottsdale house. You can really get by on so very little. It’s refreshing in fact to do it.
It takes some discipline to do anything at first that is out of your normal routine. That is the definition of radical self care during stress or anytime.
In the Café (Flipping 50’s members-only area) I’m asking members to choose what their self care would look like this month. The difference is deciding.You probably know what your radical self care is but you’re not doing it. It’s something you know you need and want to do, you want having done it to describe you, but you can’t seem to commit.
It could be…
I encourage you to make a shift and commit.
I’d love to hear what this is for you.
This has nothing to do with money, expense and investment. It happens in your brain. Your mindset shift to doing it and justifying it as important as anything else on your to-do list.
So while massage may feel like an expense you can’t invest time or money in. You could substitute stretching, or yoga at home using videos or a self-practice.
Share your comments. You’ll inspire someone else. I know it. Someone else needs to hear how you’re going to take radical self care during stress or any time. When you’ve got lots of speed bumps it may look different than when things go well. Remember radical self care during stress is more, not less important.
You need more resilience, and more support, and you get to be in charge of deciding what that is. (Psst, it’s not really another glass of wine.)
Kickstart your summer with a few of my best health & fitness guides.
Looking for health & fitness recommendations that are made for you, and only you?
Are you done with the one-size-fits all ages, sizes, and both genders approach?
You’re in the right place. I’ve designed several health & fitness guides to help with some of the biggest problems (more on that below) women face. Whether you’re seeking exercise advice, energy answers, want to solve menopause mysteries, or love your libido again… Flipping 50 is made for you.
These are a collection of the best blogs compiled into “guides” for a quicker-than-a-book yet comprehensive look into topics you- blogand book readers, and Flipping 50 podcastlisteners, Flipping 50 TVviewers –have expressed the most interest in.
Skip right down to the guides and get started. I’ll imagine you on a lounge chair with a big brimmed hat and a drink with a little umbrella facing the ocean while you read.
I’m 55 in the boat rowing with you. I’ve observed aging fitness professionals, aging athletes, less active folks who float in and out of exercise, and enthusiasts that either accelerate or slow aging. After 35 years of research, observations, and applications I’ve got the after 50 fitness formula for women.
The fact is your hormones, metabolism, body composition, socialization, are different.
They’re different from younger women.
They’re different from younger, older, or same age men.
Yet, just 39% of all sports medicine and exercise research features female subjects. No matter how many times I say or write this it astounds me. At the rate of women turning 75, 65, and 55 (baby boomers at this minute, Gen Xers soon) that’s absurd.
The only thing you can do about it right now is demand that fitness programs, trainers, and health coaches use THAT sliver of research for you.
You have to ask.
or demand. There’s a little too much paying for a group approach from a private personal trainer going on with personal training services for my taste today. Don’t mistake “a personal trainer” for a “good personal trainer.” There are good ones but you’ve got to know what to ask.
At Flipping 50 working with women in perimenopause and beyond is all we do. Every day. I’m not a doctor pretending to diagnose. I wouldn’t expect a doctor to suggest training protocols for you either. Ideally we work together. As a Medical Exercise Specialist and Hormone Balancing Fitness Expert I rely on physicians in functional medicine and on physical therapists to support my clients. A team approach eliminates you running from one to the next trying to pull that together yourself. As a health coach I support your lab interpretation so you have the right questions to ask and next steps to pursue.
Once you cross the threshold of perimenopause, you go through the biggest changes. It’s why “flipping 50” is for and about women in their late 40s, 50s, 60s and beyond.
When women ask, what about 60? I know I’ve not communicated Flipping 50’s mission clearly to you. Don’t misunderstand Flipping 50 to mean this is for a 50-year old. It’s NOT. The biggest changes occur both mentally and physically when a woman hits 50. It’s not about age though really it’s about phase. How you show up and how you see yourself matters.
not all women gain weight with menopause and those who don’t are not just “lucky”
not all women get hot flashes and night sweats
not all women have their libido crash (it’s actually better after for some of us)
not all women get that belly fat just because of menopause (let’s check in with your eating, your wine, your sleep and your exercise before we point a finger at some mystery menopause bs)
Yes, things change. Yes, you’ll have to change the strategy. Guess what? If you’re a woman in her 30s or 40s and you change NOW… YOU will flip 50 so much better. You’re going to get here. Ready or not. Your needs are slightly different than a women in perimenopause (and beyond) but you can prepare to sail through it more easily.
Sure all women have estrogen, progesterone fluctuations from the time they hit menses to post menopause. But in perimenopause and menopause it’s very different. If feels unpredictable. If you listen to what your body is telling you, rely on your own changes and not a pill, shot or cream (though you might decide, hey you want some support), you can change the way you feel. The daily choices you make matter.
After menopause, don’t think you’re out of the woods. The hormone fluctuations that dictate health are not the same as when you were wired for reproduction but hormones are still calling the shots. Your mood, energy, sleep, appetite, bones, muscles… you get the idea? Pretty much everything is dependent on hormones ‘til death do us part.
Before you jump into activity because an article said it’s good read the study. Research subjects should be in perimenopause, menopause, or beyond if you’re to take an announcement like, “New study says HIIT is the best for burning fat” seriously. That’s just one example of media-hyped and overgeneralized studies that could sabotage you.[The real news is injury rates have gone up 144% since the introduction of HIIT as a household word and regular workout “thing.” In real application, if HIIT is done longer and more frequently in a midlife woman already experiencing stress and fatigue, adrenal stress can make her storemore fat rather than lose it.]
If you’re still reading, naturally you want to dig into fact about YOU, proven practices for YOU, and I’ve got it below. Choose the topic that’s the biggest source of confusion right now and match it to the guide I’ve created.
Plus, I’d love your help. Is there another topic you want more information on? Share it in the comments below this post. I’m listening.
Jump to the guide that speaks to you or consume them all!
Has menopause caused weight gain and or belly fat? Of all my health & fitness guides this one gets under the hood of deceptive lie you’ve been led to believe about menopause belly fat. Hint: it isn’t inevitable. I say menopause and weight gain & belly fat are headed for a divorce.
Confused about whether food or smoothies are best? What kind of protein is right for you? Or how to know if your protein has toxins in it sabotaging your fat burning and in fact making you store more fat? This is the best of health & fitness guides for you.
Do you know – or need to – that your recovery from exercise is MORE important than your exercise?
Truth. But it doesn’t mean lying on the couch eating grapes (or sipping smoothies). Not that a modern woman has time to do that. Or will let herself do it if she did.
There isan art to recovery. Recovery starts even before and for sure during your workout. Between sets, some say even repetitions. Then there’s the between workouts and weeks or months of workouts. But how? What does it really look like? How do you know if you are or you’re not? It’s in this, my most recent of health & fitness guides.
This is the conundrum for many of my Flipping 50 students and clients. So often the very thing you’re told repeatedly to do for metabolism can hurt or leave you paying for it for days after.
In this guide, an episode of Flipping 50 TV I give you specific reasons these exercise might hurt, tips for changing your technique to see if you can be more comfortable, and alternatives that work instead if you need them. No matter which category you’re in, I’ve got you covered.
Helpful? I hope so! I’d love to hear from you! Comment below!
Would you like more support? I have programs specifically for exercise, and more comprehensive ones to help you really get the whole “formula” since it takes “a village” more and less.
Browse exercise here. My top pick? STRONGER 12-week programs
20 or more pounds to lose? Fat loss after 50 is unique. I pulled all the science together for you.
It takes a more comprehensive, whole-istic approach to lifestyle habits than just exercise alone can give you. And, it takes less exercise once you know which exercise is right for results.
If you love exercise, I get you. I’ll help you determine where to set your activity and recovery levels so you can do what you love, feel the way you love, and get the results you love.
If you prefer to have one-on-one coaching, you can start with 90-day or do a 6-month coaching package. More details here.
Food struggles are a reality for most people at some point in their lives. Women traditionally have spent more time in the kitchen, planning if not preparing food.
And their givers. Often pleasers squelching the way they really feel to be “acceptable.”
Can you relate? Have you had food struggles? Too little, too much, emotional eating, dieting, restricting… the list goes on.
My guest and weight loss expert Tricia Nelson lost fifty pounds by identifying and healing the underlying causes of her emotional eating. For some it’s an ongoing part of every day. Thoughts about food, what you’re going to eat, what you’re not going to eat fill much of the day.
Tricia has spent nearly thirty years researching the hidden causes of the addictive personality. Tricia is an Emotional Eating Expert and author of the #1 bestselling book, Heal Your Hunger, 7 Simple Steps to End Emotional Eating Now. She is also the host of the popular podcast, The Heal Your Hunger Show. A highly regarded speaker and coach, Tricia has been featured on NBC, CBS, KTLA, FOX and Discovery Health.
Trying to solve an emotional problem with food and calorie control is like trying to turn a screw with a hammer.
How can listeners find out if they’ve got the qualities of an Emotional Eating coach?
If food struggles have plagued you, it may be a blessing in disguise. You aren’t alone.
You too have the divine physician.
Thanks for leaving us a rating in iTunes!
During mental health month I want to touch on the mental health benefits of exercise. Women experience depression – and anxiety – 50% more than men at least up until the age of 65. Hormones play a part, so it’s only fair to fight fire with fire. This post is all about the mental health benefits that occur when you use exercise to positively influence hormones.[And… if you want to jump down below after the post I share my own and Flipping 50 community members personal shares.]
What’s gets you out of bed to exercise or motivates you to finally Google up an exercise video or call a health coach is most likely to be weight, energy, arms, or a mother-of-the-bride dress.
What’s gets you hooked so that you won’t give it up is most likely to be the mental health benefits.
The mental health benefits of exercise are numerous. For women in midlife that’s good news.
When hormone levels fluctuate during peri-menopause and menopause brain fog, memory loss, lack of creativity and productivity can plague even the highest functioning woman.
Anyone in today’s fast paced connected 24/7 lifestyle can experience those symptoms. It’s not just a midlife woman thing. But you are more susceptible if you’ve got a lot of external stressors and you’ve got hormone fluctuations happening.
Most people first relate exercise with endorphins. It’s true exercise creates endorphins. But that’s the tip of the iceberg. It’s temporary. You’ll need it again. And that’s okay since you need to repeat exercise for physical results. But for long-term mental health benefits other hormones are actually more important.
Serotonin has significant effects on mood and is key in decreasing effects of depression. The anti-depressant effects of exercise are also thanks to brain-derived neurotrophic factor (BDNF). In fact “SSRIs” are the most often prescribed meds for depression. Their role is to help balance serotonin levels.
Just what mental health benefits can you expect or thank your exercise for?
Studies have proven exerciser therapy to be more favorable than medication and cognitive therapy in treatment of depression and anxiety.
Some therapists have employed walking sessions with clients for decades. Women in particular experience a bump in serotonin from exercise, sunshine, and venting with friends.
Girls let girls talk about problems. They don’t have the need to solve them. Talking, or venting, does wonders for developing what women need most, a collaborative and supportive environment.
Exercise recommendations: aerobic, strength training, yoga
In You Still Got It, Girl!(available on Amazon) I shared how walking 40 minutes a day three times a week significantly increased hippocampus size. For you and I, that’s memory central. There’s no intensity imposed, you walk your self-selected pace 40 minutes three times a week. That’s it. Not only did the hippocampus of study subjects not shrink – typical atrophy that occurs with aging – it GREW!
Interested in reversing aging? Start with regular exercise. Low to moderate intensity will do if you’re getting start.
Exercise recommendations: walking, biking
If you just read about the ability of exercise to improve memory, it’s easy to understand the effects of exercise on reduction of both dementia and Alzheimer’s.
So, while there may be genetics working against you (me too says my DNA results), armed with that knowledge, exercise becomes medicineor at best, a vitamin.
Exercise recommendations: dancing, boxing, aerobic classes with choreography
Countless studies have proven mental health benefits of increased focus and concentration in regular exercisers. Compared to sedentary individuals, active workers get more done in less time with fewer errors. Looking for the elusive 4-hour workweek? Start exercising!
Specifically, exercise during a workday results in greater problem solving skills, better relationships with co-workers, and greater job satisfaction at the end of the day.
Workouts can be “sweatless” and still provide these mental health benefits. Yoga and stretching were equally as beneficial as vigorous exercise.
Exercise recommendations: walking, running, biking, swimming
A National Foundation of Sleep survey found self-reports of sleep improved by 33% with 10 minutes of walking every day. There isn’t any intensity imposed. Just walk. In fact, you can likely insert your favorite activity for 10 minutes and reap similar sleep benefits.
Exercise recommendations: walking, biking, elliptical, aerobic classes
Most people who exercise gain confidence and enjoy a healthy sense of self-esteem compared to non-exercisers. The reason for this occurs isn’t necessarily known.
It could be due to the sense of accomplishment. The satisfaction of setting a goal and following through could contribute. It may be a greater appreciation for the physical body provides a mental boost.
It’s probably due in part to all of those.
Exercise recommendations: weight training, walking, biking, swimming
The underlying reason each of these occurs has to do with lowering your allostatic load. That is, your overall stress. Let’s face it, going for a power walk doesn’t make the project deadline go away, eliminate your need to give a speech, or magically change your financial situation.
But it does increase endorphins (short term fix) and serotonin (the real hormone good stuff) so that you offset the negative effect of cortisol.
Exercise recommendations: walking, running, swimming, aerobic fitness classes, strength training, yoga
The mental health benefits of outdoor exercise surpass that done indoors. In fact, exercise in green environments (think Central Park vs. NY city streets) was best for promoting mental health benefits. While physical benefits may happen in a wide variety of environments, “forest bathing” is best for above the shoulders.
Comments from Flipping 50 Community members:
I have never been treated with medication for depression except briefly 30 years ago and the second time in early 90s was a physician’s off-label use to try to prevent frequent migraines (didn’t work). Five years ago, in my early-50s I began exercising more regularly than ever in my life in an effort to lose weight. I also changed my nutrition. It helped my moods tremendously. I have dealt with depression and sometimes anxiety since childhood. Working out (or hiking — doing about anything outdoors) definitely helps me deal with stress, and the stress of feeling depression trying to come on. Exercising makes me feel better about myself. It is something I can control.
I started exercising to lose pounds and gain strength. I noticed right away that I felt better mentally as well as physically. Now, if I am not consistent on doing something active I can really feel it. I’ve had depression in the past and now I know that exercise is crucial for me!
I feel much better about myself when I exercise. I feel less anxious, more confident and patient. My doctor has prescribed exercise as an integral part of my treatment. Just like with my medicine, if I miss a “dose” of my exercise, I come to the edge of a slippery slope. It’s not optional if I am to maintain mental health.
I cannot stop exercise. If I do, I would be back on antidepressants. Some of us need the boost to our minds. Not optional for me.
What mental health benefits have you experienced from exercise? Comment below!
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.
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.
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!
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.
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.
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?
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.
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.
Fitness is so much more than what size you wear or your resting heart rate. It’s not about how fast or far you can go. It’s not a matter of what workout you’re going to do.
Your fitness after 50 has the ability to decrease your risk of disease, increase your longevity and the number of years you live healthfully (your healthspan). It’s dependent on so much more than whether you go for a walk or lift weights today. This is the big picture. Your fitness after 50 will be influenced not just by exercise but by so many more things. I’m including a comprehensive list here.
I encourage you to go through this list and see really consider how well you’re doing each. Here’s the Cliff notes list in case you’re in a hurry. You can jump down to read details about the ones that interest you most below.
Your fitness after 50 depends on muscle. Muscle is now recognized as a key factor in bone density- or prevention of osteoporosis, as well as increased metabolism, and necessary for thriving in life rather than simply preventing frailty.
Increases in muscle through overload improve body composition.
It is no longer about the amount of time spent lifting weights.
The longer your weight lifting session the longer the rest between exercises and it is not about time it is about the intensity of the load.
Bone doesn’t benefit from “more” repetitions of lighter weight – only from heavy weight you can lift few times.
Quality not quantity matters. That is, reaching fatigue, not the number of repetitions nor how long you do it matters. Like we’ve seen results from as little as 6 minutes of high intensity exercise a week (intervals) we have seen muscle-fatigue-inducing strength exercises in minutes reap better results than hour-long classes.
Strength and endurance benefits is necessary for the ability to do additional work of interval training that you will see offers big benefits. Weight lifting also increases bone density so that additional beneficial activity is safe. Any cardiovascular exercise is good for the circulatory system, but only weight training targets the skeletal system in a way specific to improving bone density.
In studies of weight training, interval training, and combined training weight training increases muscle mass and strength most.
Your fitness after 50 has less to do with cardio than you might think. Make cardio about your mitochondria and hormone balancing. Use your DNA.Studies show that men age 70 can reverse aging with mitochondria regeneration comparable to subjects in their 20s. Why is mitochondria important?
Mitochondria are the powerhouses of energy in the body. The aging process – if you do nothing – will negatively affect the production of mitochondria. Small doses of high intensity exercise have proven to support mitochondria function – by as much as double in three or four months in minutes a week.
You will spend more energy all day by doing 2 training sessions a week than either one or three training sessions. That’s two sessions of strength, two sessions of intervals, and some additional exercise that’s more endurance based or simply a lot of movement daily.
Samples of Intervals:
Perform 8 seconds on and 12 seconds of recovery 20 times. This is easiest to do on a bike, but it’s a challenge with almost any kind of exercise because it’s a very short amount of time to increase your work capacity to full out. Be sure your well warmed up before you begin. That’s a little over 2 and a half minutes of high intensity exercise. It’s been proven to increase fitness (in women in midlife).
In the Wingate Test protocol you do 30 seconds of all out exercise and 2 minutes of recovery 4 times for a total of 2 minutes of work. You can run or power walk up hill or an incline, go as hard as possible on an elliptical or bike or do it in a pool.
You can reduce time needed to exercise by doing these types of interval training sessions for 20 minutes twice a week (in addition to strength training twice a week), in order to have more energy for being active all day. The result is greater overall energy expenditure and reduced obesity and overweight. That’s less exercise and more movement.
If all you had to do was sleep more to lose weight would you go to bed sooner? Long sleepers compared to short sleepers lost more weight and more of the weight lost was fat (less muscle loss that is a natural occurrence with weight loss). Perimenopausal women all in the same weight loss program with similar status were subjects. So yes, it applies to you.
The regeneration of the mind and the body that takes place at night is the glue that holds all your other positive habits together. Pad your sleep time like bookends with habits – a routine – that prepares you for better sleep every night. If you’re not sleeping at night, tell yourself it’s just that you haven’t prioritized it.
Tell yourself that you haven’t yet found the right habits. Tell yourself that it’s possible to recondition and reset your circadian clock for better sleep.
Hormones responsible for decreasing stress (cortisol and melatonin) and promoting lean muscle tissue (growth hormone and testosterone) require deep restful sleep.
Eat carbohydrates later in the day, close the kitchen after dinner, get exposure to sunlight early in the day, and exercise – even 10 minutes daily improves sleep – just not too close to bedtime.
Your fitness after 50 will be limited or supported by your sleep.
If you have a rich life full of family, work, and activities you love, you’ve got stress. There’s no way around it. So this is no empty “lower your stress” advice. Embrace it!
The only time you won’t have any, you’re close to dead. Your fitness after 50 is a dance between exercise stress and other stress in your life.
By increasing physical strength with the right exercise you enhance resilience
Increasing the joy factor (laughter, love, relationships, experiences)
Decreasing the toxic exposure (chemical exposure>food, water, air, products)
Physical stress from toxins, lack of sleep, dieting or over exercise, as well as emotional stress all contribute to your stress load. Control what you can. Small daily actions add up.
What you’re taking out and what you put in both matter. Know that some of us do handle stress better than others naturally, but it’s also possible to adapt so you can handle stress better. If you have a strong “why,” what I call a “cry why,” that makes it all worthwhile, it helps. Make sure there is purpose to your life in ways you need it. Exercise is a big part of increasing your resilience to all kinds of stressors.
Boost removal of toxins stored in your body by gradually adding more fiber. Start with this healthy chia pudding recipe. Use this base or start getting creative with your own ideas.
Pour the chia seeds into a bowl. Blend the protein powder and milk until smooth. Stir in the vanilla. Add the liquid ingredients to the chia seeds. Let it sit for at least 15 minutes. Enjoy. This high protein pudding can double as a breakfast or a post-workout snack, depending on your goals and needs. Either way, it’s a craving killer that can satisfy you for hours. Make a couple and take one with you when you travel. Pop it into an insulated bag. Don’t forget the spoon!
Socialize with people doing what you do or want to do, thinking the way you think or want to, you soon change your thinking>actions>habits and life
We know it to be true of cults and in scientific experiments.
Research tells us that resistance to change both internal and external is one of the greatest obstacles we have. When you’re surrounded by peopledoing what you’re doing or what you want to be doing you are more successful.
If you have kids you know this one well. Remember how important it was that your kid’s friends were good kids? It’s no different for you.
It’s not that you won’t have resistance to change, but when you have more people going the same direction around you that resistance has less chance of stopping you. Your fitness after 50 is a factor of who you surround yourself with. Who do you spend the most time with?
You’ve first got to identify that you have thinking that’s holding you back. That’s part of joining a community or having a coach. How else would you know?
Next, you have to want to change. In the past 25 years many women (who were only doing body weight exercise) ask about body weight exercises for bone density and changes in body composition. When I share the science there are about 50% that will respond, I’m going to stick to my body weight exercises, thank you.
Your fitness after 50 can’t be better than the expectations you have for it.
If you believe something is true, the biology of that belief, (it’s not just a thought), has the potential to change the expression of your DNA. If there is any tendency for it to happen genetically, your belief will be fertilizing it. Or you can pull a bad weed by believing and acting in a way that won’t allow a genetic predisposition to occur.
I’m sharing the example of the famous hotel maids study in our masterclass to illustrate this.
The thought that a good habit is good for you (like going for a walk every day) makes it more beneficial. If you remind yourself that by being busy at work even if you have a fairly sedentary job is good for your brain health and lifting weights over your lunch hour three days a week is keeping you fit the affirmation and belief has the potential to enhance your memory and the benefits of strength training sessions.
If we could test you for 8 weeks with your normal habits, and then test again after 8 weeks of thinking it was true, science has proven that you would experience all the benefits of weight training (strength, endurance, decreased body fat, increased muscle tissue) more significantly during the second eight weeks.
That famous hotel maids study illustrates this point perfectly, too. (Are you getting invites to join my free monthly masterclass? You can get the juicy stuff I only share via email here.)
Your fitness after 50, therefore, can improve without more time and energy, so long as you’re already employing good habits.
Almost anything you eat out of convenience (with a few exceptions popping up) is going to have more sodium, sugar, and saturated fat than you would cook at home. Further, even the salad bar is not safe with chemicals added to the greens to preserve them.
On average eating out increases caloric intake by 200 more calories per meal. If you eat out the average 5.8 times a week, that’s 1160 more calories a week – of more saturated fats, sodium, and sugar. Your fitness after 50 will be enhanced by the right nutrition and sabotaged by poor nutrition.
In addition to cooking at home, eat slow. Eating fast – the 20-30 minutes per meal Americans spend on average… often rushed, checking email, means you don’t even have the enzymes to digest food, leading to digestion and elimination issues.
Nearly every excuse you give for not exercising is a reason to exercise. You have achy joints and muscles… exercise. You are afraid of falling or getting injured… exercise. You never have enough time… exercise. You are too tired… exercise.
Ask, do I want that to be true?
I’ve been there. Married with kids, jobs, and a dog. Single parent with a house, a yard, two jobs, constant contact to hundreds of clients and students, writing a book, training for an Ironman, at every golf meet. I know about busy. Don’t talk to me about busy. You just decide.
If you were sick and needed lifesaving medicine, you wouldn’t dream of not taking it. Exercise prevents nearly every major disease. Why get it in the first place?
The terms Exercise is Medicine, and Food is Medicine have both become not just mantras and memes but scientific solutions to contemporary problems.
If you develop a daily regime of movement your fitness after 50 will improve. Your commitment to the exercise gets easier. When adults who exercise regularly don’t get their regular dose, they don’t feel as good, sleep as well, think as clearly or handle stress as well.
You can become one of those people.
When you’re not getting results from your current exercise program, there is no logic whatsoever in doing MORE of it. Increasing frequency and or duration of exercise is often the first default. Women assume that it’s their fault and they need to exercise more. But more exercise that isn’t already making you feel good… is certainly not going to make you feel great.
If you’re not seeing and feeling better from the exercise you do now, don’t increase the frequency of it expecting to see better results.
Improving your fitness after 50 isn’t about doing “more” if it’s going in the wrong direction. Check in with your exercise prescription now and be sure it is in alignment with your needs and not based on some arbitrary governmental recommendation or you 20 years ago.
If you’re exercising all the time, you may need to stop! Doing less can be smarter. Figure out some other way to pacify or calm yourself.
It is no longer a grams per kilogram body weight, or a total at the end of the day, or worse a percent of your total diet. It’s a much more user-friendly meal-based number of grams of protein.
Early and continued research by Rasmussen and Jones and now an expanding number of protein experts both from exercise science and nutrition are coming together on this.
Much of this research compared younger and older adults to each other. Older adults actually needed more, not less, due to decreased muscle protein synthesis. Your fitness after 50 is dependent on muscle. No matter what else you want to do or measure of fitness you want to improve you’ve got to have protein, the building block of muscle in order to enjoy optimal fitness.
Your stress level, prior eating history, exercise, exposure to foods that cause inflammation all influence your personal ability to breakdown food and digest it optimally.
While it’s true few individuals have Celiac disease, many functional doctors who work with women in midlife recommend omitting dairy and gluten because they find that 90% of their female patients feel better when they do.
You can test for yourself on several levels. Your body never lies. So removing and reintroduction is a step I recommend every woman do. Lab testing can confirm or reveal additional information. DNA testing can show what may be true of you and encourage greater commitment to solutions. Testing:
Use“Genes” for DNA testing 20% off (ends Dec. 20)
“28for10” for the 28-Day Kickstart January
“Flipping50” for $20 off your Micronutrient testing at yourlabwork.com/flipping-50
The After 50 Fitness Formula for Women is about optimal hormone balance. A 2 x 2 program following a foundation of hormone reset optimally improves fitness and negates the negative effects of stress that can occur from exercise.
From your DNA, and your personal preference or dread, you can determine the best way to spend your exercise time to get optimal results. Your fitness after 50 journey should be fun, uplifting, and exciting. If you haven’t found those activities or motivators keep looking!
What’s referred to as “wired and tired” can be avoided by avoiding the feast or famine adrenalin rollercoaster most of us are on during the day.
If you’re constantly in fight-or-flight mode your body can lose the ability to rest-and-relax. Those systems, your sympathetic and parasympathetic system are meant to balance and in contemporary life, unless you override the constant on call and unplug, they fail to work correctly.
Fight-or-flight will eventually begin to store fat for you to protect you. Rest-and-relax won’t work at night if you’ve not balanced that on and off switch during the day.
It works occasionally: it was meant to, but unfortunately, we’ve turned life into constant flight-or-flight.
Reaching for sugar and caffeine to wind up and wine to wind down or numb yourself all increase your weight, interfere with your sleep, and accelerate aging.
Caffeine consumption – if it’s abundant – is actually related to weight gain. It increases insulin resistance and signals your body to crave glucose-containing foods because it reduces blood sugar.
The simple advice is this. Eat when you’re hungry. Stop when you’re no longer hungry. Sleep when you’re tired. Drink before you’re thirsty. When you’re upset with someone have the difficult conversation.
If you’re not doing that, start. If you’ve ignored the urge to go to the bathroom, the need to drink more water, the need for sleep you’ll need to retrain your brain to pay attention.
One more energy placebo is adrenalin. You know you’re operating on adrenalin if you’re always waiting ‘til the last minute, or adding something to your to-do list, you’ve always got a dozen projects and your pushing to get something done. You’re always running late, or close to it. You might complain about it, but you actually don’t know how to exist with sustained stable energy.
Unlearning your old habits and replacing them with new ones can reverse aging, increase energy and you can start feeling it in days or weeks.
Have you got a story to tell about your fitness after 50 journey? I love to hear from you. Our community is inspired to hear real stories of people defying old limiting beliefs!