How Does Health Coaching Work?

Today’s episode is pretty much a health coaching call with me. Unless you actually have coached or are a coach it’s hard to know what to expect and how it works. There’s a little dance between asking, listening, suggesting, and providing homework that will give us data.

You can’t see it all here but you can see how we uncover and I play roles as a fitness expert teaching, as well as asking what’s true. In a next session of course there would be more to go on for the choices my client, in this case, Annette would have to consider.

Then we co-collaborate on next steps. But this is a perfect example of someone maybe like you – who isn’t finding it works any more and how we’d explore data collection to give us some clues about why.

How often have you had a question answered before you knew to ask the question by listening to a conversation?

I’m not talking exactly about eavesdropping but you’re invited to listen to a conversation today between myself and Annette, a brand new Flipping 50 virtual member.

Her questions were so on-target with many of our new members that I wanted to do a live health coaching session with her and let you listen.

You’ll be able to hear as the coaching conversation unfolds, how I pick up on certain important points Annette shares. And if you don’t, that could be huge insight for you on what you want to take a closer look at.

Questions we answered in this health coaching session:

  • What is your definition of “healthy eating,” can you describe that?
  • How much protein do you have each meal?
  • Are you aware of your response to food sensitivities like gluten and wheat, or eggs?
  • Can you describe your exercise history?
  • What’s a typical exercise week look like?
  • Why are you so sure not to go heavier than 10 lbs with weight training?
  • Are you concerned about bone density?
  • Health coaching around fitness, especially for women in midlife and older is more than just giving an exercise prescription to follow. It’s listening for the best place to start with one or two small steps based on what’s happening now for the person.

Did you hear how comfortable and valuable coaching can be?

Then two small pieces of homework that could change everything are given. No overwhelm but a concrete way to start moving in a better direction.

Leave a comment below the show notes. Maybe I’ll choose you to be a guest for a complimentary coaching call.

Please leave a rating in iTunes! It really helps! 

  1. Visit Flipping 50 on iTunes
  2. Click listen in iTunes
  3. Click ratings and reviews
  4. Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!)
  5. Know how much I appreciate you doing this!

Easy Detox Anytime Including Before Your Holiday Splurge

Before we dive into this episode and I roll out the red carpet for my guest I want o read a review from iTunes. Natural easy detox happens daily when you eat and drink the things that makes your body thrive.

Heart of electrolytes? Of course, you have! Don’t confuse those common exercise electrolyte sources (full of chemicals, sugar, or both) with what we’re talking about today.

Post-mold, and pre-triathlon competition, I’ve been sipping on this stuff daily. It’s a huge help for staying hydrated and for making it easier for your body to do what it should and can every day.

OrwollFam says:

“Debra makes so much sense and afer following her for a few years I feel better (no daytime energy crashes anymore) look forward to exercising, and am seeing results! I am loving life again. This is a total game changer!”

My Guest

Teri Cochrane is an integrative practitioner and thought leader in personalized health care. She has developed her own methodology, “The Cochrane Method®,” which integrates a multi-level nutritional approach, including bio-chemistry, nutrition, genetic tendencies, herbology, and counseling, to develop a bio-individualized plan for her clients.

She is a writer and speaker, and maintains a nationally read blog and radio presence. Teri specializes in complex health conditions and has a private clinical practice in Reston, VA within the metro Washington DC area. She launched her groundbreaking and Amazon best selling new release book – The Wildatarian® Diet – Living as Nature Intended in March 2018. 

Questions we answer in this podcast:

  • What’s the best way to handling stress – because it’s not going away?
  • Why is Wild the best way to live to manage it?
  • Why might Keto not be the best approach for everyone?
  • What’s a good pre-holiday detox strategy?
  • How do you stay lean and fit at 58? What does your diet and workout routine look like?

CLICK LINK>>>Find Wild-Lytes here!  <<<CLICK LINK

Wild-Lytes Flipping 50 15% off discount code!!


Connect with Teri on social media: 

instagram: @tericochranebeyondnutrition  

Are you in? The Cafe is opening for enrollment! Hurry before it closes!

What will your life at 75 look like?

I hope you haven’t skipped the assignment to create a vision of your own life at 75 before you listen.

I caught up with Dexter Yeats at Ironman Cozumel 2019. You may remember our interview two years ago when I had the good fortune to meet her at Cozumel Ironman 2016. Days before this year’s race we ran into each other at the hotel and began talking about mindset.

Listen in as we discuss her plans for next year, when she’ll turn 75. Here how she responded to my question about mindset and the placebo effect.

I’ll link to Dexter’s prior podcast with me and to the book that I began our conversation talking about.

Questions we answer in this podcast (and pose for you):

  • How has mindset made a difference for you?
  • Share the story you told me about how you’ve rehearsed mentally since 1989
  • What’s it like for you at home when you’re not surrounded by triathletes who get this lifestyle where hours of biking, running, and swimming are the norm? Do you have in-active friends?
  • What are your plans for next year (when you turn 75)?
  • So the last question I’ll ask here, reader, is what does your life at 75 look like? What do you want it to look like and why?


Dexter’s home is undergoing remodeling right now, a new addition includes her personal workout room. It’ll be complete with a treadmill, a zero gravity treadmill, and a Wahoo trainer, with a beautiful view. (I’ll be sure to mention weights). That’s what she’s planning for her life at 75.

Please leave a rating in iTunes! It really helps! 

  1. Visit Flipping 50 on iTunes
  2. Click “listen in iTunes”
  3. Click ratings and reviews
  4. Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want!)
  5. Know how much I appreciate you doing this!

Age backwards and better with me … the CAFE membership is built for women in perimenopause, menopause and post menopause. It’s based on research featuring you, proven programming with women like you… and combines what you’d get with a personal trainer, nutritionist, life coach, and gym membership all in one place. It’s only open twice a year, though! Don’t miss it!

Links to resources mentioned and Dexter:

Other episodes you might like:

My interview with Dexter 2 years ago

The Senior Games Inspiration

How I Mastered Menopause Metabolism with Exercise

If menopause metabolism has put pounds on you and or belly fat is an issue no matter what else is going on with weight, this is your read. I’d be willing to bet that most of what you believe – because it’s what you’ve been taught – is part of the problem. In this post I uncover what worked for me, and how I discovered the research that made my “accidental” optimal menopause metabolism formula no accident at all.

I stumbled onto something that in any other circumstances I would have completely screwed up.

I was in the worst year of my adult life. It started with excitement (doesn’t it always?) that quickly turned to panic, and fear, and tears taking every picture off my walls while others were putting up holiday decorations.

I had to sell my house. After having quit my safe, secure job, (I volunteered for that one), having a 10 year relationship fall apart, my son went to college, I was working in isolation feeling “dumb” about all things online.

I went from someone who exercised 10 or more hours a week to someone who exercised for 20 minutes a day.

I was stressed.

And blessed. Because…

This Menopause Metabolism Insight Will Surprise You

I went from someone who exercised 10 or more hours a week to someone who exercised for 20 minutes a day.

And after months of it I barely recognized myself. I looked BETTER. I was leaner, stronger, and healthier looking than when I thought I was in the best shape of my life months before when I’d finished an Ironman.

I dug into all the research to figure out what had happened to me… since that was opposite all the dogma about “more exercise, less food” right? I was barely exercising compared to the fitness enthusiast I’d been for 3 decades. At 49… what a time to cut back on exercise, right?

Actually…. Exactly RIGHT!

What I learned is that I’d been doing it all wrong. And MOST women are doing it all wrong. Most trainers and fitness instructors are doing it all WRONG.

The exercise programs they offer have in fact the opposite intended effect for middle-aged women. (and… next on my to-do list is think of much sexier name because frankly, no one really wants to be the middle child, be middle-of-the-road or middle-aged)

How would I have screwed it up?

I would normally have exercised more and harder to get results if I was gaining weight or feeling less than fit.

Hands up… is this you too?

It is the answer you’ve heard from your girlfriend, trainer, and even doctor. Exercise more, eat less.

You’ve been led to believe calories control your weight. That advice totally ignores that hormones control what’s done with those calories. Do you burn them or store them? Hormones call the shots.

Since 1984 I’ve been working as a fitness instructor, trainer, manager, international presenter, health coach, and trainer of trainers in the fitness industry. I’ve seen and heard every single problem women 40-60+ have because women in that demographic are the largest population represented in fitness participants, fitness members, and personal training clients.

What the Research Told Me

I took all the first-hand primary research and experience I had and began to look for the research studies on women in perimenopause, menopause, and post menopause. I looked at the women who aged most successfully (without the personal chef, maid, or luxurious spa days regularly) and those who didn’t – who struggled.

I learned that a very small fraction of research is even done on women in perimenopause, menopause, or post menopause. And that’s important in it’s own right that we separate those because “after 50” programs for “seniors” are usually B.S. programs with a label. They ensure that you’ll be surrounded by peers within 10-20 years age of you (is that even narrow?) but doesn’t ensure the program is created based on research about you.

The guidelines or position statements created about exercise or given by the Surgeon General for that matter, don’t address nuances of hormones or you, the woman who is experiencing the most dramatic shift and roller-coaster ride on hormones in her life.

And… in case you’re thinking, thank God I’m done with that, you’re never done with hormones!  You are a woman in menopause for 40-50% of her life. Which depending on how long you plan to live and when you first experience perimenopause is 40-50 years of your life.

TMI on Overdrive

In addition to fighting o-besity, women in midlife are fighting info-besity. Too Much Information, or TMI, is killing us. The women I meet virtually, who are clients, or in audiences I speak to, tell me that they’re so confused by all the information.

It’s why I created Flipping 50. It is your filter. It is here that you ONLY find information that is based on research for and about you. Because what works for a 25-year old fit male (most often featured in studies) is not likely to work for a 55 or 65-year old woman in menopause (fit or not). But when we have proof, and proven programs (we measure pre and post ALL Flipping 50 programs and are using them to communicate with doctors about what is working for women in midlife) then we can narrow our focus. We can stop the information freeway and get on the road that makes us feel better faster.

And the answer isn’t more exercise, it’s less exercise.

The answer isn’t less food, it’s more food.

In both cases, it’s about learning how to do it better. Without deprivation or punishment.

If you hate it along the way you’re not headed to a level of fitness and body con that you’ll love to maintain.

If you love it along the way you’re headed to a lifetime of activity, energy, and vitality.

The Flipping 50 website is full of blogs and podcasts to support your journey. If you’re serious about getting a better GPS though, the real goods are found inside the Flipping 50 Café. Enrollment is open twice a year and while I record this, it’s open or opening soon (November 20-Dec 1). If you’ve come later… never fear, you can get on the first-to-be notified list and you’ll hear about any juicy special Café membership offer first, too!

Be first to know when doors are open.

Menopause Metabolism Doesn’t Have to Slow

Listen, I understand how very un-intuitive it is to exercise less and or not think that since you’re getting older you’re delicate and you need to go easy. Oddly enough, many of the current articles published today still reflect that old myth and feed into your confusion.

What I suggest is that if it’s not working for you – either the “more” exercise approach or the “go lightly” exercise approach- is that you learn more. Learn current research, what is proven to work, and has worked for thousands of Flipping 50 students in the last 7 years.

The place where you’ll find the most in depth content for exercising at home (or in a gym) is the first and only hormone balancing fitness site in the world. It’s (and I am) dedicated to women in perimenopause, menopause, and postmenopause… and it’s the Flipping 50 Cafe. 

It’s less than a gym membership. It’s less than a personal trainer. It’s less than a nutritionist. It’s less than a health coach. And I can help you in all of those areas, with 35 years of experience working with women just like you (and me). I’m 55 and I get it. I get everything that you learned – because I learned it, even taught it, too. But we know so much more now. It’s just a matter of understanding how to change your thoughts and do the right actions. I’ve studied exercise psychology for over 30 years for just that reason.

Doors open soon (maybe while you’re reading this) for a short time.

Take a quick tour inside the Café with me here.

Then join while it’s open for the 2020 you’ll love.


Coming Soon- TEDx talk given November 2019

Flipping 50 Cafe

5 Day Flip (get started … with less exercise right now)

Looking for a resource for menopause and aging? There’s a new foundation on the block and my guest today is heading it up.

My Guest

Claire Gill is founder and CEO of the National Menopause Foundation, a new nonprofit organization dedicated to creating a positive change in how people perceive, understand and experience menopause.

Claire is a storyteller at heart and has spent her 25+ year career assisting Fortune 500 companies, iconic brands, business start ups and nonprofit organizations to communicate and engage with their audiences in more meaningful ways. As a partner in a NY-based public relations agency, Claire led national campaigns for brands including Campbell’s, Kraft and Kellogg. Earlier in her career, she promoted the “Oscars of the Fragrance Industry” for the nonprofit arm of the international fragrance industry and spearheaded communications for a national nonprofit supporting a diplomacy program of the United State Information Agency.

Proven Track Record

This project in menopause and aging isn’t out of the blue for Gil. For the past six years, Claire has worked on women’s health and healthy aging as a senior executive at a national nonprofit focused on bone disease. During her tenure, she successfully developed and launched a new patient registry to track input and insights directly from patients – a first in the bone health field. Claire has served as a media spokesperson for several clients and organizations and has contributed to books and articles regarding public relations and patient advocacy.

 Questions We answered in this episode:

  1. What led you to start the National Menopause Foundation?
  2. How does the organization serve women going through menopause?
  3. What do you think needs to happen to de-stigmatize menopause and aging?
  4. Who are your members?
  5. What kind of resources do you currently have available for women?
  6. What’s next for the organization?


Menopausemetamorphis to connect with others in your peer community.




Please leave a rating in iTunes! It really helps! 

  1. Visit Flipping 50 on iTunes
  2. Click listen in iTunes
  3. Click ratings and reviews
  4. Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!)
  5. Know how much I appreciate you doing this!

It’s almost open!

Hormones After Breast Cancer? It’s Not What You Think

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.

My Guest

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.

Questions we answer in this episode:

  • How does something like this – misinformation get so accepted as fact?
  • What other benefits does estrogen provide?
  • What’s the connection between mortality rate and hormones?
  • What is the % reduction in BC from estrogen replacement?
  • What would you say to a woman currently under the care of a physician who’s advised not to do replacement therapy who might want to reconsider for the other reason you mention (bone, mitochondria, aging)?
  • When will you go “off”? What criteria will you use?


Get her muffintop-recipe (whole other interpretation)


Sexy Brain (book)

Estrogen Matters (book)

Please leave a rating in iTunes! It really helps! 

  1. Visit Flipping 50 on iTunes
  2. Click listen in iTunes
  3. Click ratings and reviews
  4. Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!)
  5. Know how much I appreciate you doing this!

Don’t miss the next Café open enrollment!

Examine Aging

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. 

He Walks the Talk (or swims the stroke)

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.

Questions we answer in this episode:

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

at home exercise video program

Growing Bolder’s New Project

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.





Please leave a rating in iTunes! It really helps! 

  1. Visit Flipping 50 on iTunes
  2. Click listen in iTunes
  3. Click ratings and reviews
  4. Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!)
  5. Know how much I appreciate you doing this!

How to Harness the Power of Women’s Hormones

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.

My Guest:

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.

Questions we answered on this episode:

  • How can hormones help women to stay well after menopause?
  • What other options can women take to stay healthy?
  • As for the upcoming hormone conference and how it can be beneficial for all women and doctors to attend?
  • Can you tell us about your research with the Women’s Hormone Network?
  • You’re speaking at a conference just around the corner. Can you share some details about your sessions?
    • Hormones and Diet PCOS
    • Hormones & Heart Health
    • Physiologic Hormone Restoration

Get Connected with Resources Mentioned:

Learn about Women’s Hormone Network events 

Dr. Gersh’s office: Integrative Medical Group of Irvine

Dr. Gersh Book: PCOS SOS 

Please leave a rating in iTunes! It really helps! 

  1. Visit Flipping 50 on iTunes
  2. Click listen in iTunes
  3. Click ratings and reviews
  4. Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!)
  5. Know how much I appreciate you doing this!

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.

If you doubt your personal power to change your health and your life – whether you HAVE an autoimmune condition or you want to prevent autoimmune conditions – this episode is for you. Multiple Sclerosis is not an unfamiliar topic here and my friend Dr Terry Wahls has been a guest and is scheduled to return too – to talk about her research updates. (link to prior episode show notes below)

Autoimmune Prevention and Reversal

My guest today has more on the topic. But don’t tune out if you don’t have MS or an autoimmune disease. You can prevent autoimmune for yourself and you know someone who has one.

Palmer Kippola is an author, speaker, and Functional Medicine Certified Health Coach (FMCHC) who specializes in helping people reverse and prevent autoimmune conditions. She developed a framework called F.I.G.H.T.S.™ to help others beat autoimmune conditions based on her 26-year battle to overcome MS (multiple sclerosis).

Her new Amazon bestselling book — just released spring of 2019– is “Beat Autoimmune: The 6 Keys to Reverse Your Condition and Reclaim Your Health” with a foreword by Mark Hyman, MD. In it she shares the science, stories and strategies to help people heal and thrive.

Palmer founded Transcend Autoimmune, a growing Facebook community of people proactively seeking to reverse or prevent autoimmune conditions naturally.

Questions we cover in this episode:

  1. You were diagnosed with MS at 19 and you dealt with awful on-again-off-again symptoms for more than 2 decades. Take us back to that first day, and tell us about a gift you received while you were lying on the couch that summer.
  2. You tried a number of experiments over the years. Walk us through some of your big experiments that led up to becoming MS-free in 2010.
  3. You found exciting science that caused you to go from someone who beat MS to someone who wrote a book about beating autoimmune conditions. Give us a snapshot of the empowering science.
  4. You offer F.I.G.H.T.S.™ (for food, infections, gut health, hormone balance, toxins and stress) as a comprehensive or holistic framework for healing. Can you walk us through one or more category and maybe offer a simple solution or 2 for them?
  5. Do you have final thoughts on how to prevent autoimmune or a broader message you’d like to share?

A gift for Flipping listeners:

People often ask how to adjust exercise if they have an autoimmune condition. It’s time to also ask what to eat to prevent autoimmune or beat an autoimmune condition. Palmer created a guide to help you figure it out. Download your free Optimal Food Guide @


Flipping 50 podcast with Dr Terry Wahls(watch in 2020 for her NEW book)

Don’t forget! 

The 28-Day Kickstart is open!Enrollment closes October 30thfor November’s program This is offered only a few times a year and THIS is the last of it’s type before we do the 2.0 version. So if nutrition for fitness during hormone change is a big question mark for you, get in now before this goes away! Special holiday program in November!

Please leave a rating in iTunes! It really helps! 

  1. Visit Flipping 50 on iTunes
  2. Click listen in iTunes
  3. Click ratings and reviews
  4. Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!)
  5. Know how much I appreciate you doing this!

Is Your Exercise REALLY Hormone Balancing Exercise?

This past week some questions have come up in our community and I want to address them here so you understand the difference too.

This is a regular question when I’m a guest on podcasts or summits or on a panel. So it’s one I may take for granted you already know the answer to. Let’s make sure that you do!

The biggest key difference in the traditional approach to exercise and hormone-balancing exercise is that you choose and adjust your exercise program based on your hormone status.

A trainer asked me yesterday about having her clients do their workouts at 9 or 10pm if that’s the only time they could do them.

The answer to that is no, no, and no. Absolutely not!

Hormone balancing exercise isn’t about a “quota” of exercise used to burn calories. This isn’t a matter of – if you don’t burn the calories then you can’t lose weight. Unfortunately, that’s so backward it is a perfect example of what NOT TO DO!

But unfortunately, even this question from a trainer who said she was focusing on women in midlife and older reflects the default to years of condition that just getting exercise is more important than hormone balance. There’s more to this too.

Injuries and Illness

When you get sick or injured, what’s your first thought? For women who are in the middle of a perfect storm of hormone chaos and stress with busy lives – the first thoughts are:

Oh, no! I can’t exercise I’m going to get behind!

I’m not going to be able to exercise therefore I won’t lose weight!

It’s like this inconvenience disrupting the path to exercise and weight loss (or stress reduction).

In fact, injury and illness are related to your hormone balance, too. Women who get “itis” injuries like plantar fasciitis, tendonitis, or carpal tunnel don’t put together that the breakdown that allowed that to happen is related to hormones. Illness is your immune system depleted – it’s not exposure alone, right? It’s about you, not that aggravating seatmate on the plane with the sniffles.

These are clues about what’s going on with your hormone balance too just like belly fat and hot flashes are clues. They too leave clues about how to adjust exercise to get better results. And that’s not just go hard with your upper body while your foot is hurt.

Hormone Balancing Exercise vs. Traditional Exercise

Hormone balancing exercise measures first what’s happening in your body. Every system from your endocrine (hormones), to digestion, elimination, cardiovascular, skeletal, muscular, gives you messages about how it’s working. You can’t train your muscles or cardio system at the expense of the rest. They work in unison.

Traditional exercise on the other hand? Starts with a quota. Get 3-5 sessions of cardio, 2-3 sessions of weight training, and do flexibility enhancing exercise most days of the week. For everyone, every week. There’s a “zone” or level of intensity and duration recommended as well. For everyone, all the time.

While sometimes there isn’t a gender or age difference in exercise research, most times there is for women in midlife: specifically in perimenopause, menopause, and post menopause (that’s ‘til you die). So that makes more than 61% of exercise research useless for you since it all features males – young fit males. (The percent of research on the exact moment you’re in is very low – however it is the ONLY research used for Flipping 50 programs in addition to data on those who complete our programs).

The problem with traditional exercise is that it ignores unique needs. Your trainer, or you, probably still default to traditional exercise logic it if you’re not getting results because THAT is the only thing you’ve been trained to do. You’ve been conditioned hard for decades to “exercise more and eat less.”

Exercise at the wrong time (really wrong like the example above or even mostly wrong like late afternoon vs. morning) and you sabotage your endocrine system (first)and that slows your metabolic process. It will affect your immune system, your digestive system, elimination, and more.

It ends up being a vicious cycle.

All Systems Go? Or Stop?

Your nervous system suffers if you don’t sleep well … after disrupting your endocrine system by trying to exercise your cardio or muscular system late at night. In the end, that damages your cardio and circulatory systems.

Even if you’re more confused than clear by that… just understand there’s a domino effect. Say you robbed a bank to pay off your credit card debt. That would lead to a heap of trouble. You can’t isolate one thing (aka exercise) and get results.

This is exactly the kind of thing that happens when you’ve got belly fat or weight you can’t budge and you’re exhausted but you’re exercising like crazy to get rid of it. (That’s not a solution). You ignore one problem to solve another, and you will make it ALL worse sooner rather than later.

If you realize that hormones need to be in optimum condition to support your metabolism, you focus first on hormones and all systems, not on calories or quotas of exercise. Then you can make all those systems hum in unison.

Check In

Stop there. Because immediately most women and trainers think, oh, I have to have my labs tested and get my hormones straight before I exercise. No, No, No. You use your exercise to enhance your Hormone Balance. YOU have power to positively influence your hormones with every act or inaction. You learn to (or get support from Flipping 50 Specialist) read your current status and respond.

That’s hormone balancing exercise. Doing yoga (if you love it and it relaxes you) or deep breathing may be more fat-loss-enhancing than a vigorous workout if you’re exhausted or constantly stressed. If you’re finding you’re sick more than a couple times of year, have allergies, or get injured frequently less is more. You’ve got to look at your micronutrient status too. Injures or illness deplete them or you may have been depleted and that’s why they happen. Use clues your body leaves you.

You’re a Detective

If you’re always keyed up, full of tension, setting your jaw, in a hurry…. Your sympathetic nervous system is always on. That’s a state of being where your body is not going to burn fat or release weight.

You want to get into parasympathetic … where your body functions better when it’s not “on alarm.” Good things happen in parasympathetic mode. You secrete more stomach acid to digest food better. You extract the goodness from food for the use of your body better. You can exercise and get positive results instead of adding negative stress (exercise is stress but it can be optimized) to an already stressed body.

How do you get a sense of what’s happening with your hormones without labs? Short of me sitting down with you… I just created a quick 18-question quiz. Rate your response to easy questions like, how’s your sleep 1-5?

You’ll get a score in two minutes. But you’ll get a wake up call on each question about where you need to focus. Keep track of any 3 or lower ratings you make.

Take the quiz.

I’d love to hear from you! Please leave a rating below the show notes at and…

Please leave a rating in iTunes! It really helps! 

  1. VisitFlipping 50 on iTunes
  2. Click listen in iTunes
  3. Click ratings and reviews
  4. Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!)
  5. Know how much I appreciate you doing this!

Want support connecting your systems? The 28-Day Kickstart is a great way to get me live for 4 weeks in a group coaching program. Click here now for details on the next session!

the 28 day Kickstart: Exercise and diet


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