Exercise and Meals in Minutes for Your Hormone Health: Episode 1

Episode 1_image

Looking for hormone health support? When you are under stress, a tight schedule, and you serve everyone else’s wishes before your own, it’s hard to get what you need. I offer a helping hand for our readers in this episode.

Here’s where you’ll find all the resources for each episode of the Flipping 50 TV show. If I mention a resource, share a recipe, or give you a special coupon code, I’ll share it or remind you here! Watch the episodes to get to know the featured “guest” question and understand how to make these solutions work for you!


This episode includes exercise options that keep inflammation and cortisol levels down, while boosting relaxation enhancing hormones to provide you with better results. To avoid aggravating already-inflamed joints, choose exercise that strengthens the muscles without stressing those joints and features short bouts of either resistance training or intervals. It’s about assessing the risk-reward ratio. Pushing through the wrong kind of exercise will sabotage your hormone health.

Resistance Training in this episode included:

  • Hip Bridges using the ball (to avoid squats and lunges placing more stress on hip joints)
  • Bent Over Row
  • Chest Press

The Interval Training solutions for short, quick, and effective sessions:

  • Aways include a warm up and cool down
  • 30 seconds hard and 60 seconds recovery
  • Intervals can feature speed or more resistance (on a bike for instance)

The Minute Made Meals Smoothie Recipe

Here’s one of my favorite recipes for an anti-inflammation smoothie you can make in minutes. The right food at the right time will help hormone health too. Don’t forget to watch the episode to get the coupon codes for your special insider discount on Flipping 50’s Paleo Power protein!

hormone health boosting smoothie

Chocolate Cherry Smoothie

  • 1 scoop Paleo Power Vanilla Protein
  • ¾ cup frozen cherries
  • ¼ avocado
  • ¼ cup gluten-free oats
  • 1 Tbsp. chia seeds
  • 1 small handful spinach
  • 3-4 ice cubes
  • 2 Tbsp. cacao powder
  • ¾ – 1 cup almond/coconut milk* (Coconut is an anti-inflammation all-star)

Add all ingredients to a high powered blender. Blend until smooth and creamy. Enjoy!

Meals-in-Minutes Taco Seasoning

This tastes so much better and is better for you than the packages of extra sodium and chemical flavoring and coloring you buy at the store. The ingredients here actually help boost hormone health instead of robbing you of it!

Taco Seasoning for hormone health

Taco Seasoning (for 1# of ground meat)

  • ½ sweet onion, chopped
  • 3-4 garlic cloves, minced
  • 2 tsp. cumin
  • 1 tsp. oregano
  • 2 Tbsp. chili powder
  • 2 tsp. sea salt
  • Cook ground beef, bison, or chicken adding onions and garlic once eat is almost cooked. Reduce heat and add remaining ingredients. Saute for 3-4 minutes, stirring frequently. Double this for a big crew or freeze half for a quick weeknight dinner.

Flip: consider ground lamb for an Omega 3 anti-inflammation boost

hormone health Flipping 50 TV episode

Got a Question?

If you have a question for me, share it at Flipping50tv.com and if you have a comment, share it below! I love hearing how you are flipping 50 and improving your hormone health! PLUS… you can snag a free Muscles in Minutes ebook full of 20 exercises and over 40 images, along with tips for how to do the exercise for best results!

It Takes a Village

The ultimate in hormone-balancing fitness for women in menopause is the Flipping 50 membership. It’s open twice a year for enrollment. Join the notifications list to learn when early bird enrollment specials are available.

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Learn how to measure!

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Circumference outside of both arms, at the armpit

Right Triceps
Halfway btwn shoulder & elbow, arm extended.

Find the widest point of girth at the hips

Right Thigh
Standing with weight on both legs, measure halfway between knee cap and hip flexor

Right Calf
Standing with weight on both legs, find the largest point of calf.

how to measure woman outline

Measure from the rib cage just under breasts at bra line

At the belly button/umbilicus

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