Fitness Nutrition You Haven’t Tried

In this episode I’m sharing information about a particular fitness nutrition product but on a deeper level about the benefit of the ingredients in the product. You may be one of our Flipping 50 Member Box subscribers and you’ll appreciate the knowledge behind this product I vetted for your box this month – which was all things to make your workout more effective, enjoyable, and beneficial.

If you’re not already a member – and you’re into Christmas surprises and all the things that make fitness easier and want to avoid toxic products that mess with your hormones – I’ll link to details in the show notes for today’s episode.

First of all, what is it?

Hydrogen water is created when you add extra hydrogen molecules to water (which is already hydrogen and oxygen). You can buy it in a can, purchase a machine to split the molecules and add the hydrogen, or use a tablet which is what we’re talking about today.

I tracked down Jeff Taraday, one of the co-owners of Trusii, creators of hydrogen tablets for this episode.

I asked him to share the need for Hydrogen with us.

I did some research on this lesser talked about component of fitness nutrition and there is significant information available on the benefits of Hydrogen. Benefits that appeal to the Flipping 50 community that include bone health, reducing effects of oxidation on aging, improving mitochondrial function, weight loss and that’s just the tip of the iceberg.

Why don’t we hear more about this?

What led you to develop Trusii?

Many of you Flipping 50 audience members already take additional magnesium to supplement a multivitamin and Trusii lists magnesium on the ingredients list so I asked knowing you’d be curious about that.

I don’t love that the tablets contain dextrose – something our audience members are taught to seek out on a label. Can you comment on the reason and role dextrose is included?

There’s no denying that the benefits sound good. Here are some Jeff shared

There are over 1100 peer-reviewed studies on benefits of hydrogen gas. There are a lot of animal studies so far, but fewer human studies, so I had to ask about any negative side affects. Numerous articles – several by doctors as well as pub med-published studies, showed no negative side effects to date including studies on patients after having undergone radiation treatments.

What guidelines exist about this fitness nutrition supplement?

Hydrogen water isGRAS-certified by the Food and Drug Administration, which means it’s generally recognized as safe. There aren’t any regulations or standards when it comes to dosage.

I also ask the question about any existing studies featuring women in midlife specifically using H2 products and if so what were the results. I couldn’t find any specifically isolating women in perimenopause, menopause, or post menopause. That’s not a surprise, though there are tests done proving bone density, and improvements in Alzheimer’s, hearing, wrinkles, and ocular degeneration. It also reduces mitochondria damage and oxidative stress and muscular fatigue in athletes.

What about results?

How soon can you expect to feel results?

It depends on what you’re looking at.

Oxidative stress and inflammatory response to exercise was tested within hours of consumption of 1500 ml of hydrogen rich water for instance. Acute improvements in heart rate during submaximal exercise were also recorded after ingestion of H2 water the day before and day of exercise testing. Some of the brain benefits were recorded after 7 days in traumatic brain injured patients given H2 water.

My bottomline is this:

I’m going to use Trusii for the remaining 3 months of my training leading to Ironman Cozumel and journal about it in the blog. It’s going to be a staple in my fitness nutrition for these last big months of training.

Flipping 50 Member Box subscribers are going to get the chance to try it too. If you’d like to join the Flipping 50 Member Box that gains you access to an exclusive members-only market area I’ll link to it below.

I’ll also list the place to review Trusii if you want more information yourself and you can link to a pool of studies there.

Resources:

Flipping50.memberbox.com

Trusii   

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HAPPY ANNIVERSARY to my signature course! Get it now and enjoy these bonuses (until they’re down Sept 15, 2019). Special ends soon!

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How to Read a Skincare Label and Find the Hidden Toxins

How would you like to be at Whole Foods, read a skincare label and know if it’s worth your health or worth your money in about 10 seconds?

How’s that related to hormone balancing fitness? The question is, how’s it not? Everything you put on and in you effects your endocrine system positively or negatively.

Endocrine & Exercise

It’s more than exercise.. which is what the Flipping 50 Member box is all about. The Flipping 50 Member Box is the sponsor of this podcast.

Exercise is step one toward fitness, but when you’re not seeing or feeling results, it’s the rest of the After 50 Fitness Formula that is probably holding you back. The Flipping 50 Member boxgets you an exclusive box of best products that won’t disrupt your endocrine system, or clog you up with toxins.

It gives you the opportunity to keep buying them if you love them for much less than you’ll find anywhere else. It’s like an exclusive membership to a marketplace designed around clean health and best practices – items hard to find elsewhere you probably won’t stumble across on your own in a busy life.

It’s health right to your doorstep every month in the way of products you might never hear about or try…handpicked by me.

Maybe you’ll see today’s guest’s yummy coffee bean serum in the Flipping 50 Member box!

My How to Read a Skincare Label Expert Guest: 

Trina Felber is the Creator and CEO of Primal Life Organics, a premier, all-natural skin and dental care company.

With more than 25 year’s experience as a registered nurse, Trina is your Natural Health & Beauty Nurse.  Trina adds her nursing care to every product she creates to bring the body back into balance, beauty and harmony.  She is the best-selling author of Beauty’s Dirty Secret and believes Balance Builds Beauty when it comes to health and wellness.

Her entrepreneurial skills and business-savvy mindset are an inspiration to women everywhere.

You will learn in this episode:

  • Tips to clean out your bathroom cabinet and clean up your health act
  • How to read a skincare label
  • Back to school supplies include beauty products?
  • The premature aging ingredient you’d never suspect in your beauty products…
  • Are you paying a lot of money for the product or the promise… how to know?

Questions We Cover in this episode:

  1. Why is it important to know what is in your skincare?
  2. Most skincare is in plastic- but yours is in glass.  Is plastic bad for skincare?
  3. Are there “hidden” toxins in organic, natural and “safer” skincare?  If so, how do we find them?
  4. What is the difference between organic and wild crafted
  5. You have five tips on how to read a skincare label- can you tell us these?

“It takes 26 seconds from skin into bloodstream” and goes directly throughout the body traveling to brain, heart, lungs.

Don’t be fooled: “safer” = safe with a risk.

Connect:

Facebook: Primal Life Organics

IG: @primallifeorg

Twitter: @primallifeorg

Get your DYI Natural Facelift kit

A small habit 2-3 minutes a day every day will make a difference!

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If this episode on how to read a skincare label was helpful, share it!

What can Chinese Medicine do for menopause symptoms?

New to Chinese medicine? But so done with hot flashes, night sweats, and insomnia? Then you’re in for a treat and you can join me while I get schooled on the benefits of Chinese medicine for menopause symptoms.

“What if you were center of your own world?”

My Guest:

Brodie Welch, L.Ac., M.S.O.M.  is a transformational coach, Licensed Acupuncturist, board-certified herbalist, and holistic health educator. She’s at the confluence of the health and personal evolution.

She’s the creator and host of A Healthy Curiosity: the podcast that explores what it takes to be well in a busy world.

A lifelong student of consciousness, Brodie has been practicing meditation, yoga, and qi gong for over twenty years. She holds teaching certifications in each of these disciplines.

Brodie synthesizes ancient biohacking techniques from Chinese Medicine, Ayurveda, and yoga with the latest health research.  She helps self-aware, high-achieving women break the cycle of stress, overwhelm, and self-sabotage.  Ultimately, they can enjoy the lives they’re working so hard to create, and live into their potential.

Questions We Cover in this episode: 

  • From your background in Chinese Medicine — how can Chinese Medicine help us flip 50?
  • You and I were on the set of the Dr. Nandi show together for an episode on simple exercise at any age. Share with our listeners what you were there to talk about.
  • You work with a lot of women going through menopause symptoms: hot flashes, night sweats, insomnia, anxiety: what’s happening here from a Chinese Medicine perspective?
  • There are lots of different ways that we can show up at age 50 or 60 or 90.  From your perspective after seeing patients for over 15 years –what do you think makes the difference?
  • None of this is really news: but you’ve delved deeply into why people don’t do the things we know we need to do to take care of ourselves.  Why is it so hard?
  • You talk about self-care as a feminist issue, and “embodying self-respect.” What do you mean by that, and how can we actually embody self-respect as women?
  • How can we apply Chinese medicine for menopause symptoms navigation?

“Where are you investing your time & energy that don’t give you R.O.I?”

Connect to Brodie:

https://brodiewelch.com/opt-in-bundle

https://www.facebook.com/BrodiewelchLAC  

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!

Other episodes you might like:

Blending the Best of Chinese and Western Medicine with Dr Shiroko Sokitch

Sprints for Healthy Body Composition Post Menopause

If you want healthy body composition (less body fat and more lean muscle tissue) and you’re post menopause, sprint intervals are proven to get you there.

Visceral body fat, especially, is correlated with increased risk of heart disease. If you want to maintain your health as you age, this lesser prescribed activity may be your ticket.

You’ll want to read/listen to this.

The Power of Sprints

In fact, you may think after hearing this episode sprints are your one stop shop for fitness.

There’s proof that short sprints (really short) followed by short recovery can boost muscle mass (RARELY heard of during other cardio exercise more often associated with muscle losses).

The protocol for the study published in the Journal of European Applied Physiology in April 2019 was done on post menopausal subjects was 8-second sprints alternated with 12-second light pedaling for 20 minutes.

There was 8 minutes of light pedaling before and 8 minutes of light pedaling after the intervals for a total of 36 minute exercise sessions.

I’m inserting a video of me toward the end of this workout. You’ll see what I liken to the “ugly cry” aka the ugly workout in the Arizona heat. Because this requires a lot of control I do it on a trainer as opposed to outdoors. A stationary gym bike does not give you the same control. If you’re using bikes at the gym try to get on a spinning bike.

FYI, a trainer to put your bike on at home is around $300. You could spend more but you don’t need to and you can probably find someone selling theirs. A Wahoo trainer for the serious cyclist is about $1200. Again.. it’s up to you! For post menopause body composition, it’s about your intensity and that is not defined by the tool you use.

Subjects did this 3x per week for 8 weeks. It seems SIT = sprint interval training might be replacing HIIT for optimal changes for one big reason. It’s not just about the fat burning effect of intervals that’s been the sex appeal of High Intensity Interval Training for years.

The Results

The increase in muscle mass after 8 hours (total interval time during the 2 month study) of sprinting is higher even than that of effect of strength training shown to increase muscle by 40 g per hour.

Don’t forfeit your strength training just yet though.

With the strength and stamina provided by weight training you’ll be able to take the intensity of those sprint intervals up a notch for better results. You’ll also be reducing your risk of injury.

To further reduce injury risk, perform intervals only on exercise modes you’re already:

  • Familiar with and have built a foundation of fitness with
  • Specifically warmed up for

Intervals Beyond Fat Burning

The bottom line on muscle mass is related specifically to a type of muscle called Fast Twitch muscle fibers. I have done several media appearances about this topic. I’ve included a few videos below. [Subscribe to my YouTube channel to see new and newsworthy videos right away].

 

What else will increase your fast twitch muscle fiber?

In addition to sprint interval training and strength training (heavy or moderate weight with power being most effective), make sure your vitamin D levels are adequate. Vitamin D supports growth in fast twitch muscle fibers.

For information about ordering your own tests of your nutrition status, you can find the labs I use here. [Use Flipping50now for a crazy special –at the time of this post for $200 off the Elite Athlete panel. Other visitors, you can use Flipping50 for $20 off your first order of any kind. Click the links to the right to learn more about how the specific labs will help you.

Post menopause body composition is controllable. But it’s not the old eat less, exercise more equation. There’s both more to that and less – namely potentially, less exercise. The right exercise makes far more difference than more of the wrong exercise.

References:

https://link.springer.com/article/10.1007%2Fs00421-019-04087-9
https://www.ncbi.nlm.nih.gov/pubmed/7493202
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6431367/

Did You Get the Core Challenge, Yet?

Click the image and you’ll find the place to add your best email address (take your time and get the spelling right so it reaches you!) and get the cheat sheet download immediately! plus a short podcast explaining the importance of the right (and not the wrong!) core exercises!

 

 

 

 

Membership Enrollment is open (July and January)

Join the Flipping 50 Café for exclusive insider tips, master classes, coaching time with me, recipes in the Flipping 50 lifestyle, monthly challenges, workouts, how to, and ….we’re rolling out mini courses to organize content into just what you need right now. I’ll be blogging about it too! I can’t wait to see you inside!

body composition post menopause

Leptin resistance, less discussed than insulin resistance, often exists in overweight and obese women and interferes with ability to lose weight.

Do you couch-compensate?

If you do your run, walk, zumba, do you subconsciously compensate the rest of the day with less activity?

You may be at risk if you’re in menopause. And it may be sabotaging your results.

A 2019 study shows the more women in menopause exercised the less active they were in their daily lives. Say you decide to relax on the couch instead of do housework, you enjoy a glass of wine (or two) on the deck instead of taking the stroll around the neighborhood… it all adds up.

To potentially, more weight and body fat.

In fact, it negatively affects your hormone levels, namely leptin tested in this study. Leptin is your satiety hormone, telling you to push away from the table or leave food on your plate (gasp!) because you’re done.

Leptin often misfires in overweight or obese individuals. It’s more common among those who are over-exercising yet under-moving. It’s a phenomenon likened to the all-too-common overeating but undernourished. And it’s relative. You don’t have to be a marathoner to be doing too much for you.

Not New News

Literature has long suggested that the amount of all day every day activity N.E.A.T. is more associated with overweight and obesity than is a gym or at home “workout” session. Even in gym-rats and regular exercisers. If they were more inactive the rest of the day, they are potentially doing less good than a moderate exerciser on the go all day.

Find the right dose of exercise to make you inclined to be more active all day.

Especially if you’re feeling so deserving that you overcompensate with food and or over couch-compensation, your exercise mindset can put you at risk.

How to Avoid Workout-to-Couch Trap

Track ALL your steps. Try removing your tracker when you’re exercising and compare your non-exercise activity time (N.E.A.T.) on days you exercise to days you don’t. Or to you before you start an “exercise” program to after you start an exercise program.

Mindset matters when it comes to exercise.

Is it punishment? Is it enjoyment? Is it rewarding? Are you trying to burn it off, tone it up, remove it, change it, because “it” now isn’t acceptable.

Exercise plans matters, too.

Is it an appropriate duration, frequency, intensity level for you? Is it based on your “allastatic load”? [the whole sum of stressors from all sources of life] 

It can’t be just “exercise more.” In fact, that may contribute to hormone imbalances including leptin resistance. Less exercise – but the right exercise at the right time balances hormones. Too much, the wrong kind, or too much of the wrong kind of exercise could be killing your best energy and healthy weight.

Why You Care About Leptin

Leptin messages your brain how much fat you carry. It is the satiety hormone that tells your brain you’re full when you’ve consumed enough. But it can go haywire and in many obese adults leptin resistance is common. If you have leptin resistance you have plenty of fat but your cravings are high and you burn fewer calories when you are active.

What contributes to leptin resistance?

  • High stress levels
  • Lack of sleep
  • High insulin levels (cravings>snacks>insulin>fat stores>cravings….)
  • Too much exercise (of the wrong kind at the wrong time)
  • Simple carb and sugar consumption

Solutions for leptin resistance:

  • Avoid processed foods – they cause inflammation and increase cravings
  • Avoid foods you’re intolerant to – they drive inflammation up, test don’t guess
  • Eat soluble fiber – higher fiber consumption prevents and reduces obesity
  • Exercise –do it late in the day for leptin resistance (not for all hormone balance)

You’ll boost your growth hormone by 60% with strength training than steady state exercise

You’ll double your energy expenditure from HIIT vs. continuous (steady) training

You’ve got to avoid injury and overtraining: HIIT all the time increases injury risk (there’s an upper limit)

  • Sleep – take steps to support sleep in every choice you make all day
  • Eat protein – protein and fiber together kill cravings and support fat burning
  • Stop snacking – those small meals all day don’t give your liver the break it needs
  • Lower triglycerides  – reduce carbohydrates except for resistant starches (cut sugar!)

Last, stop dieting. Focus on micronutrient density. Make every bite count. Too few, too low quality, or junk calories each starve your body or confuse it, which slows your metabolism.

Start cooking. Buy and eat real food. Meal prep in your own kitchen is inversely related to risk of obesity. [So is being slightly lesssocial, more active, and working in an active job.] Many ways to cheat the system exist today for those with time constraints.

  • already-chopped blends to start soups (onion, celery, carrots)
  • crockpot or Instant Pot
  • High-powered blenders (soups, smoothies, pesto, dips, dressings)
  • One-pan (or pot) meals made-ahead

Leptin resistance can create a vicious cycle making weight loss seem impossible. The good news is, it is reversible. Don’t rely on willpower. It’s not a discipline problem, girl. It’s literally chemical and the right steps in the right sequence can support you.

Enter your name and email below to grab the Cheat sheet for this episode!

Resources:
https://www.minervamedica.it/en/journals/sports-med-physical-fitness/article.php?cod=R40Y2018N10A1497
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3223413/
https://www.jsams.org/article/S1440-2440(18)30062-8/fulltext
https://journals.lww.com/acsm-msse/FullText/2017/05001/The_Comparison_Of_Energy_Expenditure_Between.1705.aspx

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Need support? Flipping 50’s Fit-U features an exercise program designed around fat loss and hormone balance after 50 while taking care of joint needs that are often present with extra weight. You’ll get the food and lifestyle changes right with your exercise videos weekly for 9 weeks and me – live- in your private Facebook group.

Natural solutions for a sexy younger you… doesn’t that sound yummy? My guest today is all about the Flipping 50 lifestyle. It’s as if she co-wrote You Still Got It, Girl! because she totally repeats our mantra: eat more, exercise less, and sleep yourself skinny… you’ll love her!

Robin Nielsen is a Functional Clinical Nutritionist, and Hormone Expert, with over 15 years of clinical experience. She specializes in hormone balance, helping women to grow younger no matter what their age. She is the Founder and CEO of Juvenescence, supporting women in midlife, and she’s the CEO of Insulite Health, pcos.com – the world’s largest and most comprehensive company supporting women with PCOS naturally.

Robin is co-creator of the very popular Sexy Younger You! conferences and programs, and is the creator of the Natural Solutions for PCOS online conference.

>> Questions we cover in this podcast:

1) Tell me more about Sexy Younger You! What prompted you to create these programs?

2) What are the things that we need to pay attention to as we age to become more of a Sexy Younger You?!

3) Everyone’s talking about hormone replacement therapy. What are your thoughts on this?

“We’ve been working on the symptoms we have in menopause for decades. They didn’t come on overnight.”

4) Vaginal dryness, painful sex and urinary incontinence can really affect the quality of a woman’s life. How do you suggest women address these concerns naturally?

5) What are your 5 Secrets to Breaking Free From Menopause Syndrome?

  • Eat More Whole Real food and exercise less
  • Build up stress resilience
  • Support detoxification
  • Sleep your way to the top of your health
  • Replace missing nutrients

Join Robin’s group:https://www.facebook.com/groups/naturalsolutionshormonebalance/

Connect: 

https://www.facebook.com/groups/naturalsolutionshormonebalance/

https://www.instagram.com/robinanielsen

Special gift for listeners:

Link to Robin’s free gift: https://www.facebook.com/groups/naturalsolutionshormonebalance/

Get Robin’s free gift: Top 10 things that throw off hormone balance by joining!

Solid and stable relationships are foundational to self care –whether we’re talking with a significant other or friendships or with yourself – that’s where our conversation started.

Eighteen year-old Stanley Padgett married his seventeen-year-old high school sweetheart in what easily could have been another divorce statistic. Another couple who naively wed too young and couldn’t make it work.

While they enjoyed each other, they were tested early and often. They raised their first child while working their way through college. Their second wasn’t any easier as Stan was attending Duke Law School at the time.

He graduated from Duke University School of Law in 1982 and has been a business trial lawyer in Tampa since then.

And that was just the beginning.

With 3 children and many grandchildren (and more hoped for), Stan and Linda experienced unimaginable joy with the growth of their relationship and family and unimaginable grief with the loss of two grandsons. Not only did they make it through together, but their relationship strengthened with each adversity, each blessing, and each year that passed.

Solid and stable relationships are foundational to self care –whether we’re talking with a significant other or friendships – that’s where our conversation started. Are you struggling to do it yourself? Seek a community, a partner, a buddy. It matters.

Habits themselves matter of course. But feeling a strong foundation under you, you’re better able to build a daily habit of taking care of yourself and stick to it. It has a bigger picture.

Questions we answer in this episode:

  • What are some of the relationship pains you’ve experienced?
  • How did you survive a teenage marriage?
  • What’s the difference between surviving and thriving?
  • What are a couple of things couples can do immediately to improve their relationships?
  1. Go to bed together every night.
  2. Write them one note of appreciation every day.

Learn More:

www.relationshipmagicacademy.com

Connect with Stan:

Instagram – https://www.instagram.com/relationshipmagicacademy/

Facebook – https://www.facebook.com/RelationshipMagicAcademy/

Linkedin – https://www.linkedin.com/company/relationshipmagicacademy

Youtube – https://www.youtube.com/watch?v=nE70toYDYQ0

You don’t have time to workout?

I don’t have time to work out.

Really?

This post is not going to sit well with you potentially. So read this next couple sentences carefully.

If you’re content to complain about not having time or energy to workout and you truly think that on summer break or once you retire, or that it must be easier for someone who doesn’t live where you live or work the kind of job you work, or have kids and a spouse or kids and no spouse…

Then stop reading/listening.

This will be a waste of time and it may ruffle your feathers.

It’s B.S. that you’re in your “comfort zone” and its hard to get out of your comfort zone. Because that’s what we say right? That’s what so many employees have said to me. “I’m just not comfortable with that.” And a few woman in pursuit of more energy, their best health, who aren’t willing to be uncomfortable for a while and wrap their mind around the fact discomfort is growth.

If you … were in your “comfort zone” you wouldn’t be looking for change.

Health takes change. Change is hard.

Every professional woman I know – whether it’s a coaching client, a speaking colleague or a fitness professional – dreams it will get easier when she’s making more money, gets a promotion, or has her own business, or maybe has lost the weight.

Guess what? No that’s not how it works. When you get to the next level and the next, every single time it gets harder. You work harder.

Your habits have to be better more consistent.

The life that you have now is the cost of the life you want.

You don’t get to spend hours on the internet playing Candy Crush or watching Netflix late at night. Not if you want energy, great skin, a clear mind and a great mood the next day. If you want to stop aches and pains start sleeping better, the cost is the glass or two of wine you want several times or more a week.

If you want to have a change you have to change and yes, the unknown may not be what you think it will… it may be better!

No matter where you are you can look at any one else- everyone else- and see how much easier they have it.

So I’m going to give you a second chance to bail. You will not offend me.

Why Do Only Some Have Excuses?

But have you ever noticed war vets come back having lost a leg and end up doing marathons. Blind people do triathlon. People with diseases choose not to accept the diagnosis as a prognosis. Even though it hurts, it’s hard, and it gets resistance from everyone around them.

If you won’t start for eight more weeks because you’re going to retire then and that’s when you’ll start, there is a good chance that you won’t. You won’t treat it like a job then either. Like it’s not optional. Like it could save your life or at least put years in your life. Because it won’t be convenient then either.

You’ll be retired. You’ll be free and want to enjoy it.

The devil you do know is better than the devil you don’t.

It’s silly really to talk about time. Which is where inevitably this conversation almost always goes. Blogs and articles go into how long it takes. And how quickly you can really work out. The 15-minute or the 7-minute or the 4-minute workouts are all the rage. But they are no better than anything else if you don’t do them.

So it’s not time.

It’s an excuse. 

You have time. You’re just spending it doing something else.

Cruising the internet, supposedly catching up with “friends” not really online at the same time anyway. Watching movies. Staying up late so everything takes longer due to brain fog. You’re making bad choices.

You have time.

If you want to do something you do have time.

The real answer to how much time? In 10 minutes twice a week you can do a strength training workout. In an hour a week you can prepare 3 main courses and a couple sides so you stop eating out.

You choose not to do this. It’s an excuse.

You and I are very good at convincing ourselves our perception is reality.

If you’re going to use it, call it what it is and decide you don’t want this bad enough.

Whatever this is… more energy, healthy weight, feeling sexy and vibrant.

There is something much deeper than not having time or wanting to get out of your comfort zone and it’s not… easier for everyone else.

A vacation is not a trash your body experience for someone who loves herself. So what’s up with that? You don’t really want it.

You do hard things in certain areas but not others? That could be it. You don’t have any ability right now to do more because you’re in a lot of hard things as it is. You’re using willpower up.

That’s OK. I get that.

Instead of Health, Trash?

But don’t trash yourself. Don’t decide, I can’t workout right now and then go and eat out four times and get dessert every time. Don’t stay up late and do something so wasted like cruise the internet. How does that make your life better? If you want to call a friend, try the phone.

Don’t resign to an inability to sleep and then drink wine every night and pass it off as “light” drinking instead of addiction. Whether the alcohol or the sugar an every evening cocktail ritual is probably not your longevity’s best friend – or if you’ve got a weight loss goal or struggle with sleep, there are so many ways that this complicates your health. Inflammation, insulin, influencing your choice.

I don’t have time to workout ? In the face of things like this, turns to I don’t have energy to workout. When you stay up way too late, you’re already way too stressed, of course you don’t have energy to workout.

And no one, girlfriend is going to give you permission or should have to give you permission to delay dinner by 30 minutes if you can’t exercise in the morning.

You have time. You just don’t really want to have to use it.

Get real with yourself.

28:10

How much time does it really take?

How much time do you think it takes?

Because you’ve been conditioned your whole adult life going to hour long classes or told you have to do cardio at least 20 minutes or up to 60 to get benefits. You’ve been told that the more time you do the more results you’ll get. It’s just not true.

You’ve assumed that a weight training workout is like that too. That I know because too often I’m asked “How long should I lift weights?”

And that is a question that doesn’t even make sense.

I’m sensitive to the fact that might sound condescending – it’s not meant to – because you’re not to blame. You’ve just been given the wrong impression.

Time has so little to do with effectiveness.

Take two kids who have the same math homework. One gets it done correctly in 10 minutes and the other takes 40 minutes to get it done, with fewer right answers. Is the question how long should a kid spend on his math?

It’s about getting to the right answer.

How Much Strength Training?

For strength training – and that is the fastest way to get the most fit in the least amount of time.

It’s the fastest way – in terms of weeks and months – to see a long-term change in your body.

It’s the least amount of time you can put in exercising to get the most benefits.

I’ll link to some other blog –only and podcast episodes where I’ve shared the biggest benefits of strength training.

If you’re completely crunched for time you can get a full body workout in about 10 minutes.

Twice a week – provided you have good form – use the right exercises – and you reach fatigue according to your beginner/or advanced status and you will have stimulated your muscles enough to change. That’s getting to the right answer.

If you have 30-40 minutes twice a week will you get more benefit? Yes.

You’ll be able to use additional muscles, use more movements. But you’re going to be busy. Even women who aren’t tied up with a job, a family, a commute… make themselves busy. We all perceive ourselves as having things to do. Or we volunteer, care for others, get involved with friends – and that’s all good. You’re going to need those short alternatives too. Mentally you’ve got to stop thinking of them as a waste of time or not worth it.

It’s Not About Time, But…

Just 30-40 minutes twice a week can change your life.

Your longevity, mood, brain health, muscle, bone, disease risk and the expression of genes associated with aging. Yes, you can reverse aging.

Or you can complain you don’t have time now and suffer later. At some point something may make you sick and be your cause of death. The length of that sickness is in your control. You may slip away in a deep sleep. But the problem is we never know.

The quality of your life between now and when you know the answer stands to benefit or deteriorate based on what you do every day.

I don’t know the answer to… what is more important to you?

But that is the question you have to ask when you say you don’t have time. Somewhere in the cycle of your 24 hours you have time you’re choosing to spend in another way that is getting in the way of your exercise.

I’m going to link to strength training resources in the show notes. There are dozens of options in YouTube to watch.

If you want support beyond five minutes for consistent progressive exercise the STRONGER 12 week program is open while I’m recording this podcast. It’s 12 weeks for a reason. It takes at least 66 days to make a habit – and I’ve guaranteed I’ll have you beyond that. I want you hooked! In a regular habit, feeling so good you don’t want to stop.

STRONGER I

STRONGER II is also open (but it is a bigger time commitment and I don’t recommend it if you’re short on time or just trying to get hooked on strength training – keep it simple).

Muscles in Minutes

YouTube.com/flipping50tv

Resources about time:

Time to exercise

When you don’t have time

Menopause Fitness: Menopause is Not a Sickness 

How do you modify your fitness to reflect a menopause fitness routine that will make you better not tired? This episode is about identifying what signs and symptoms are telling you.

This episode is brought to you by STRONGER series of strength training for women. The first and ONLY existing hormone balancing strength training programs for women in perimenopause, menopause, and beyond. I have designed to include joint care, energy needs, address adrenal fatigue avoidance or treatment, bone density, metabolism boosting… all around hormones.

Enrollment is open right now as I record live. It opens up a few times a year. If you’re listening to this when the programs are closed you can be the first to be notified when they open (and there’s significant savings for early bird registration), so visit https://www.flippingfifty.com/getstronger or for cellulite specific programming https://www.flippingfifty.com/getevenstronger to be first to know when doors open again.

Let’s get something straight. There are signs and symptoms associated when you’re not feeling your best. There are signs and symptoms that what you’re doing right now isn’t working.

That is very different than accepting signs and symptoms of menopause as if they’re to be expected when you go through menopause. It’s not as if you have the flu or mono or food poisoning.

How do you know you’re in peri-menopause?

Some women are in it for a decade before they actually have gone 12 months without a period and are in menopause. The best way is to test your hormones. You’ll know best if you’ve tested hormone levels when you felt great! But so many women only check under the hood when things aren’t going well so you may not have a well-girl check. I test every six months if I’m changing my routine or annually if not. If you haven’t done that testing now still reveals some benchmark.

Because the alternative is to assume that you’re gaining weight and you never have before so it’s peri-menopause, or you’re tired all the time and it’s just peri-menopause. It’s hormones.

That’s just making it OK to experience that and not find a new strategy.

Those are definitely signs and symptoms.

They’re signs and symptoms that you are due for a change, not necessarily THE change. Changes in your exercise routine, the rest you allow between workouts, your nutrition, sleep habits, your awareness of your micronutrient levels, gut health, and how you deal with stress of all kinds are being suggested to you by your body.

That’s what signs and symptoms do.

Tho menopause isn’t an illness it’s often discussed like one, in fact a chronic and fatal one that you can’t do anything about.

Oh, it’s hormones.

Oh, I wish I could sleep, I can’t. 

I’ve tried everything.

Really?

Here’s the truth about that statement.

Instead of it meaning, “I’ve tried everything one thing at a time, I’ve stuck with it and tested it in isolation to consciously assess effects before moving on to the next thing,”

It means,

“I’ve randomly tried one thing after another at the same time with other things or in unique circumstance, when I remember it and read every blog, consulted Dr. Google and experts online that don’t know me or my history. I’ve tried program after program and done them mostly but didn’t believe [in the science behind it or there was none] some things I left out.”

Random acts of fitness, nutrition, or approaches to any habit change, will get random results.

Never is that more true than when you want specific answers to a specific problem. A program of any kind that works for all ages, both genders, is not likely to work for a woman in midlife. Even two women in the middle of midlife changes can’t follow a specific “diet” or exercise plan and get the same results. You need a blueprint like those quizzes in junior high Tiger Beat. If this…then that, if yes, then … so that YOU get to YOUR answer.

So even if you used to do it or this sounds familiar, “When I went through this program a couple years ago I lost XYX, but I’ve gained it back,”it didn’t actually WORK! You weren’t in.

Lifestyle change means you’re going to adopt a way of life that doesn’t include drive-through and frozen dinners. You’re actually not going to feel deprived and I-deserve-this at the end of the week. Because you know what you deserve is to feel better and throwing food or alcohol in, not sleeping well, or voting exercise out makes you feel worse.

Limiting factors for menopause fitness?

Eating out is not the limiting factor in sticking with it. Willingness to be that person at your table who orders what she needs to feel good is. The menu is just a suggestion. Everything on that menu can be prepared void of sauces or marinades or foods you’re trying to avoid if you ask or demand it. Order two sides of veggies and a simple protein source. It’s doable. You are the customer and you are certainly in charge of what goes into your body.

Traveling is not the limiting factor in sticking with it. Willingness to get up 30 minutes earlier for an interval walk, a hotel room, or gym workout is. Willingness to eat lightly in the airport with veggies and hummus, boiled eggs, or nuts and seeds.

Why are you doing that? Are you on a diet?

They’ll ask. Those might be the questions you get. Your answer? It’s hormones. That’s the time that answer is appropriate. It’s not the catchall phrase for I’m helpless so I’m going to have 3 glasses of wine, screw it.

Signs & Symptoms your menopause fitness plan needs a change:

  • Weight gain
  • Belly fat weight gain
  • Bloating or gas
  • Constipation or Diarrhea
  • Sleeplessness
  • Stress
  • Brain fog
  • Crushing fatigue
  • Mood swings
  • Increased intensity of existing depression or anxiety
  • Cellulite
  • Chronic or frequent injuries
  • Hot flashes or night sweats

Circle back to the top of this post. The previous list is notsigns and symptoms of menopause you have to just live with. They’re signs and symptoms your body isn’t happy with your current choices.

For better menopause fitness you can change:

  • Type and timing of your exercise
  • Type and timing of your nutrition
  • Sleep hygiene habits
  • Stress exposure and resilience
  • Rest intervals between exercise (sets, days, weeks, even months)
  • The way you cook

The #1 thing you have to change if you want to change menopause fitness is your mindset.

If you are “trying it” you’re already forming a decision that there’s probably a chance it won’t work and you’re going to be able to cross it off the list at least.

The only way you win is by deciding you’re going to make a lifestyle change, you are in control of your journey, and you will stay on the course – not jumping from one program to the next – until you get to the bottom of it.

A program that doesn’t work might reveal you have a deeper level problem. You need to test for micronutrients, or take stronger measures to fix a gut health issue. That’s not failing. That’s a logical sequence of doing everything you can with personal habits so that need can show up. In the end whether you need additional supplements, you do or don’t do bio-identical hormones, or you need something to change your gut health your personal habits are the foundation of it working and what you’ll come back to.

You can feel good again. Can you “get back to where [I] was before when I was in such good shape”?

You’re not going back. You’re going forward. Going back to what worked 20, 10 even 5 years ago won’t work. Ever.

Yet, less, but the right exercise will. More, of the right foods will. You may need to reduce both exercise and your food intake for a short time to reset. You can have volume you just need to allow your body to detox (naturally) and your liver (calling shots on fat storage) to function better before you jump ahead.

Trying to exercise more and more while eating less and less could be the very problem with your menopause fitness. Trainers and fitness blogs are ripe with the antiquated calorie deficit formula.

It takes no consideration of hormone fluctuations and faulty processing of food. Exercise of today is often focused on science of yesterday.

If you’ve got evidence it’s not working in your menopause fitness approach, it’s not your fault. The messages are everywhere telling you to do the very thing that may cause signs and symptoms.

Need support with menopause fitness? I’m often asked, what is the best way to get started?

First steps:

Subscribe to the Flipping 50 podcast

Search other blogs for topics you want more of

Read You Still Got It, Girl!

Read (it’s immediate in digital form) Hot, Not Bothered

Watch Flipping 50 TV episodes (I’ve answered questions from you!)

If you want to get right down to consistent progressive support beyond a random YouTube video, 5 minutes, or an episode…

More specific faster support:

Choose a programto go from A to B to C logically

Get started with an exercise programto act as a catalyst for other steps

For custom support:

Get one-on-one coachingif you have a special situation

Gone through a program? A Fast Flip is available to women IN a program currently (by invitation only: ask)

Let me know how you’re doing with your menopause fitness!

7 Things Men Need to Do to Stay Healthy 

I’ve been asked frequently about “who does this for men?” And until now I didn’t have an answer. I’m thrilled to introduce you to a guy I love and trust. I spend time with Jerry a few times a year in person and a couple times a month online at least. We “talk” nearly daily via social. Whether you want him to get healthy or stay healthy, whichever it is, this is the episode for your guy. Happy early Valentine’s Day!

 My guy’s guy guest

Dr. Jerry Bailey is a guy’s guy. He is a Chiropractor, Acupuncturist and functional medicine doctor.  He is a dad to two amazing boys and loves the outdoor lifestyle in the pacific northwest. He has done Ironman, both full and half, along with competing in masters level Crossfit competitions placing first in the masters team division.

He practices functional medicine in Idaho and Washington along with being host of the insanely fun and popular show, The Guy Show: where he interviews the experts offering their best tips, tricks and tutelage in health, wealth and mindset for guys and the gals that love them. His irreverent look at life, health and mindset allows guys to talk about the things that matter most to them while keeping it real yet approachable.

His been there done that mentality allows him to really understand what men in midlife are going through and his humorous approach allows for fun but serious talk on the topics that effect men in the midlife.

Top 7 things men need to do to stay healthy

Jerry and I dive into the top 7 things guys should do every day (or just about everyday) according to science, research and personal experience.

1)  EAT real food! Don’t eat factory food.

2)  Supplements: Supplement that diet with good safe effective Nutrients 
1) Multi
 2) VitD 
3) O3
 4) Curcumin 5) CoQ-10 
6) Estrogen blocker/T booster

“You have to supplement diet (real food)”

B12 intel you want:  12:40

Vitamin D 70 to 90 in your blood (test it yourself) 8-10K a day is safe

Curcumin 700 mgs (glucose monitoring if your

Statin drug? 300 mgs Co-Q 10

Estrogen blocker (DIM) (get your levels tested: Dutch test will tell you how you metabolize the hormones)

3)  Exercise Daily 20 min
1) HIIT training- aero ramping 2) Weights/strength
 3) Walking/play with the family

4)  Work the pelvic floor muscles: and orgasm >20x per month

5)  Morning Hydrotherapy: Cold shower therapy. End your shower with a quick 15-30 second burst of COLD water.

6)  READ: get off the computers and tv’s. Turn off the phones, pads, computers and TV’s
. Get back to paper 
READ anything and everything.. from self help to motivation to fiction/nonfiction, health.. everything read, read, read. Get some blue-blocking glasses. They cut 
the blue light out from the screens and de-stresses the brain.

7)  Schedule your day to be efficient and be sure to include family time!

There you have it: 7 things men need to do to stay health!

Connect:

theguyshow.net

FB.com/theguyshowlive

IG and twitter @theguyshowlive

Watch for Guy Camp!

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