Keeping and Gaining Muscle Over 50: Made Easy & Less Painful

Muscle losses begin at age 30 – if we’re not doing anything to prevent them. The average (and no you’re not!) individual will lose 3-8% of muscle per decade and a significant amount by age 60. After that, it accelerates. Again.. This is based on historical data. How about we change history? 

Loss of muscle is a choice. Now that we have the science. You’re either choosing to lose it or choosing not to. Today on the Flipping 50 show, a tool how not to. Even if… you are in bed rest, you’re injured, you’re traveling, you’re caregiving or in front of a computer 8 hours a day. 

We’ve discussed blood flow restriction bands here on Flipping 50 before. This goes a bit deeper. It’s the upgrade. If gaining muscle over 50 is right where you are and exactly what you want, this is your episode. However, it’s also for your older aging parents, for preparedness if you are injured, for your younger sons and daughters maybe more sedentary and less motivated. 

A couple of terms: 

  • Blood Flow Restriction 
  • Muna ton es 
  • Kot su

My Guest:

The CEO and Co-founder of KAATSU, Steven Muñatones had the goal of launching KAATSU globally. In 2014, his dream came true when he introduced KAATSU to the Department of Defense, NASA, CIA, FBI, dozens of NFL, NBA, MLB, NHL and MLS teams, and over 80 universities. Today, Steven has taught KAATSU applications and benefits to thousands including Navy SEALs and Olympic gold medalists as well as women in their second half.

Steven’s passion for health and fitness stems from his own background. He was an NCAA Division I water polo player and swimmer, and is a Guinness World Record holder, inductee in the International Marathon Swimming Hall of Fame and the Ice Swimming Hall of Fame, and the recipient of the Poseidon Award from the International Swimming Hall of Fame. He coached the USA Swimming national team at 9 international competitions, including 4 world championships, served as an NBC commentator at the 2008 Beijing Olympics, and founded WOWSA, the World Open Water Swimming Association.

Improve Menopause Transition Fitness with this Reset: 5-Day Flip

Questions We Answer in This Episode: 

  • What is KAATSU?
  • What is double-stacking with KAATSU
  • How is KAATSU different than other BFR devices?
  • Is KAATSU safe?
  • Why does KAATSU make sense for women over 50?
  • How else can KAATSU be used beyond muscle building?
  • Any contraindications? 

Address the needs of the small women here. 

Connect with Steve

Website: Code: Flipping50

Steve on Social:

Reduce Your Stress and Find Some Joy

Stress hormones are catabolic, that is cause muscle loss and fat storage so these are an obstacle you can’t skip over.

Questions We Answer in this Episode:

Sleep Like a Boss

If it’s not happening that doesn’t mean it’s not possible. It just means that you haven’t potentially given it the step-by-step dedication to specific changes like: 

  • Epsom salt baths
  • Same wake time daily
  • Sunshine as soon as you can once awake
  • Exercise at least 10 minutes a day
  • Magnesium with dinner
  • Establishing a waking and bedtime routine

Ditch the Artificial Energy and Chill Pills

A cup of coffee or matcha in the morning, maybe even two, okay. Having to drink coffee all morning and pretending it’s fasting ? I don’t think so. Need it in the afternoon to wake up? A real issue. But if you also need or rely on alcohol to help you relax and pretend it’s helping you sleep… I want you to listen to two episodes

Drink More Water

Most of us are dehydrated. You store water in muscle. You want lean muscle and less fat? You’re going to need to drink more water. Through out the day and between meals not at them.

Sip on Green Tea

It’s a super way to sneak in more liquid for hydration. It’s got a ORAC rating that’s super high- meaning it’s a huge boost to your antioxidants and supports radiant skin among other things. Bottom line, it does have a little caffeine but it’s not going to give you a jolt that will keep you up at night.

Stop Snacking

This is a major issue for many women. Eating a bar here and a handful of nuts there, nibbling on food while you cook.. It’s keeping you from ever getting into a fat burning state which is about 3-4 hours from your last meal. Now, if you’re a truly active athlete you probably do need a dose of protein in a snack. But if your activity level isn’t all that high, try limiting snacks and focus on more protein and fiber at meals so you don’t need to. Often that desire to snack shows up because your meals simply are too skimpy and not real meals at all. 

Though it may seem opposing to recommendations to lift weights and eat more protein, intermittent fasting appropriately can also improve menopause transition. 

Other Episodes You May Like: 

Questions About Gaining Muscle and Strength for Women Over 50:

After 40 Muscle Is a Girl’s Best Friend:


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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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