Have you experienced the power of walking? Amid the dozens of exercise options, trends, and fads have you forgotten the potential power of walking for transformation?

This Flipping 50 episode will remind you.

You may not know, I owe my fitness career to a walking habit the summer between high school graduation and my freshman year in college. I walked daily with my mom that summer until I began dipping my toe into jogging. It was easy and effortless to walk just a little further each week and it changed my life. Our first walks were up to the Methodist church and back. Then it was to the cemetery, and then around as the weeks passed. I hope you love this episode as much as I remember fondly the power of walking those streets of my small town beside my mom. 

Dami Roelse is certified life coach, writer and retired mental health provider. Born in Holland, Dami has traveled the world extensively, lived on different continents and has learned to use her travel as inspiration for living. Dami uses long distance hiking and backpacking as a means to deepen her connection with nature and the universe. Aside from trekking in the Himalayas and Morocco, walking and hiking in Europe, Dami has hiked more than 1500 miles of the Pacific Crest trail in the last 5 years. Dami writes about the benefits of walking, hiking and backpacking for women50plus.

Her book, "Walking Gone Wild, How to lose your age on the trail,” explores and explains walking, hiking, and backpacking as a means to re-invigorating life for women as they age. Interlaced with stories of real women who have built confidence through walking, it presents a new model of aging with vitality, grace, and a deepened connection to life. At age 71 Dami continues to go out for treks on the trail. She guides women50plus to hike and backpack to their ability, gain confidence and a new connection with living.

Dami blogs about transformational travel and hiking experiences on her website http://www.transformation-travel.com. She is a regular contributor for Sixty and Me and TheTrek magazine.

Questions we cover in this episode:

• Why take up long distance hiking?
• What age is too old for distance hiking?
• Why did life coaching appeal to you?
• Why the power of walking and not some other form of exercise?
• What can women gain by taking up the walking life?
• Where Dami walked? What’s a trip like for her?
• What distinguishes a walk, a hike, and a trek?

Connect with Dami and learn more about the book:

http://www.Transformation-travel.com

Facebook: WalkingWomen50plus

Twitter: @dami97520 and

Instagram: @walkingwoman50plus.

Dami also hosts a Facebook group for women50+ interested in walking, hiking, and backpacking. 

Is it time for you to discover or rediscover the power of walking?

Do you walk? Would you like some support? We do a monthly challenge inside the Flipping 50 Cafe membership to connect you with other women who have the same goal. 

Healthy foods are not all created equal for every body. You’re healthy foods could be sabotaging your good health. Flipping 50 guest today has an answer for finding your personal best foods right now, and later, for a lifestyle of good eating when you’re done with diets and ready to feel good all the time.

Active women with hormone fluctuations are no strangers to digestive issues or seemingly sudden weight gain. Exercise becomes less effective and you stop thriving if you’re not absorbing the right nutrients and digesting well.

Everywhere you look there’s a new diet. There’s a friend, relative, or co-worker sharing what she’s doing. There’s no lack of short-term, short-cuts that end up being dead-ends. A temporary change in diet canhelp your gut heal and Teri Cochrane is here to talk about it. She goes wild with us and shares the concepts that are in her new Wildatarian Diet book.

Teri is an internationally known health expert specializing in complex and chronic conditions, as well as bringing elite performers to their highest potential. She recently authored the Amazon #1 New Release book “The Wildataraian Diet: Living as Nature Intended”. Teri’s thriving practice is based in the Metro D.C. area.

Questions Teri and I discussed today:

• What is the Wildatarian diet?
• What makes it unique? 
• The big 3: protein, sulfur, fat and what a problem with absorption might look like
• How can the Wildatarian lifestyle help women over the age of 50 feel and look younger? 
• How can certain "healthy" foods hurt you? 
• Could kale, cabbage, and broccoli are king of healthy foods be keeping you from feeling younger?
• Could you be sulfur sensitive?
• You need protein, but what hidden things in certain proteins are sabotaging health?
• Fat is good for our brains, tendons, and hormones. What if you aren’t processing “healthy” fats?
• How you can go wild (and younger, more energetic) right now

Ready to find your best healthy foods? 

Take the quiz and get a free Chapter of the book and 5 Wild Recipes at https://tericochrane.com/wildatarian-type-quiz/

Follow Teri:

@tericochranebeyondnutrition

@wildatarian

Additional Gut Health Flipping 50 episodes: 

7 expert tips on gut health

Bloating and belly issues while you’re traveling are inconvenient at least. At worst, Irritable Bowel Syndrome (IBS) and other GI issues like Chrohn’s or colitis can really interrupt your routine. They not only keep you from exercise, they can keep you from life! This episode is all about everything from bloating and belly issues including IBS and natural solutions. Whether you have irritable bowel every day or you have or want to avoid bloating and belly issues when you’re traveling, better solutions are here.

Have you ever been on vacation, enjoying yourself and suddenly gotten hit with bloating, gas, or worse? Have you been told you have irritable bowel syndrome? I’ve been there too. Even after I thought I knew what to eat and avoid, and what habits to maintain to feel my best, I very recently had bloating and belly issues while I was traveling. Someone who typically avoids pills when possible, I was looking for solutions and found one from today’s guest.

Dr. Ken Brown received his medical degree from the University of Nebraska Medical School, and completed his fellowship in gastroenterology in San Antonio, Texas.  He is a board certified gastroenterologist and has been in practice for over 15 years with a clinical focus on inflammatory bowel disease and irritable bowel syndrome. Dr. Brown declared that his mission is to bridge the gap between medical & natural science.

  For over a decade he has been conducting clinical research for various pharmacologic companies. Dr. Brown recognized an unmet need for something natural that could help his IBS patients find real relief.  After developing the only all-natural & clinically proven answer for IBS & bloating for over 6 years, ATRANTIL (ahh-tron-teel)launched in the summer of 2015.  Dr. Brown developed Atrantil to help those suffering from the symptoms of IBS which we now know are caused by bacterial overgrowth.

Questions we answer in this episode:

• What is the common cause of bloating and belly issues, and why have people struggled so long to find relief?
• Is bloating related to IBS/SIBO/Colitis or other GI diseases?
• What is Atrantil and why does it work?
• Other than bloating and obvious GI issues, what other benefits do the polyphenols in Atrantil do?
• Are there any specific diets or supplements that you recommend to take with Atrantil?
• Atrantil is NSF certified for Sport, what does that mean?

Also in this episode:

• Hear why I call Atrantil the “morning after” gut health pill (and why it’s so much more)
• Listen to the geeky future of toilet paper Dr. Brown shares.

There is hope for irritable bowel syndrome – and for the occasional bloating and belly issues that show up now because you’re not tolerating the same kinds of foods you once thought were healthy for you. I know someone with irritable bowel syndrome and I’m betting you do too! We don’t talk about it but we should. It limits life, your activity level, and your ability to thrive with abundance health and energy.

If bloating, gas, irritable bowel syndrome, or another gut-related issue cause you to miss out, feel like life is unpredictable or you can’t reach your full potential, keep seeking answers. The better your digestion the better your life.

Don’t miss the surprising key to good gut health Dr. Ken Brown shares at the very end.

Try Atrantil (for less with our special ATRANTIL offer):

lovemytummy.com/flipping50

Connect with Dr. Brown:

https://www.facebook.com/KennethBrownMD/

https://www.facebook.com/Atrantil/

https://www.instagram.com/kbmdhealth/

https://www.instagram.com/atrantil/

Twitter @atrantil

Twitter @kennethbrownmd

To connect with Dr. Brown directly: www.kbmdhealth.com

Want more information on avoiding or dealing with bloating and belly issues?

Flipping 50 episodes you might like:

7 experts sharing their 2-minute best gut health tips

Robyn Benson’s Travel with Vitality book tips

Thanks for leaving a rating in iTunes! 

7 Simple Ways to Better Gut Health Every Trip

There are a lot of tips coming your way. You’ll find seven experts and each share more than one of their favorite better gut health tips! I link to every single one of our experts and the gut goodness they have  referred to in the show.

I found relief with Atrantil and I’ll circle back to that… but when you have the best of health and gut experts in your presence, you ask! 

JJ Virgin

Celebrity nutrition expert, Fitness Hall of Famer, and four-time NY Times best-selling author of titles including The Virgin Diet and JJ Virgin’s Sugar Impact Diet, JJ Virgin is Flipping 50 – fabulously - and she's constantly traveling herself.

Here’s what’s in JJ’s kit:

1. Safety Net (enzymes)
2. Shake and fiber
3. Magnesium and vitamin C
4. Probiotic formula
5. Oil of oregano

Check out some of the gut supplements JJ mentioned.

Dr. Robyn Benson

Founder of Santa Fe Soul Center for Optimal Health and pioneered the Self-Care Revolution. She’s the bestselling author of Travel With Vitality: 7 Simple Solutions to Sleeping Well, Staying Fit and Avoiding Illness.

Here’s what Robyn recommends:

1. Gasalia Boron
2. Oregano oil (ADP)
3. Probiotic (Thrive)
4. Triphala (for constipation)

Robynbenson.com/gift

Dr. Jolene Brighten is a licensed Functional Medicine Naturopathic Doctor, best selling author – who you’re going to be hearing so much more from and about, she’s a speaker, and mother who travels a lot herself.

1. Gut Clear By Dr. Brighten
2. Digest by Dr. Brighten
3. Magnesium Citrate (for constipation

Learn more: https://drbrighten.com

Teri Cochrane, author of The Wildatarian Diet, and founder of the Heal and Seal program – you guessed it..all about the gut-  is a nutritional counselor & integrative practitioner who often deals with the toughest cases – and who I send my family members to! You may remember Teri if you have the Flipping 50 Bone Health mini coursesharing her intel about best (and worst supplements for building bone).

Here’s what Teri recommended to better gut health:

1. Baking soda tip (small amount) and 2 oz. water
2. Charcoal to bind up toxins
3. Apple cider vinegar
4. Chamomile tea

Take Teri’s quiz to learn more about optimal eating for you and your gut.

Dr. Doni Wilson is a bestselling author and creator of the best selling program The Stress Remedy 7 and 21-day programs. She specializes in leaky gut, food sensitivities, and digestive troubles as a part of her holistic approach

1. herbs: peppermint and fennel (tea)
2. digestive enzymes (enzymesupport available at drdonistore.com

Take her quiz to see if adrenal stress could be the cause of your gut issues.

Summer Bock is a leading gut health expert who coined the term “Gut Rebuilding.”  She is the founder of the Better Belly Project and CEO at Guts & Glory.

Summer shared her digestive first-aid kit:

1. Probiotics
2. Bitters (liver lover, sweet & gentle)
3. Magnesium
4. Activated charcoal
5. Baking soda
6. Quercetin

www.summerbock.com

shopgutsandglory.com

betterbellyproject.com

Finally, my better gut health white horse road in, in the form of Dr. Ken Brown’s Antrantil.

After 6 years developing the only all-natural and clinically proven answer for IBS & bloating, ATRANTIL(ahh-tron-teel)launched in the summer of 2015.  Dr. Brown developed Atrantil to help those suffering from the symptoms of IBS which we now know are caused by bacterial overgrowth.

Learn more: https://atrantil.com/

There you have a suitcase full of better gut health travel. In upcoming episodes I’ll be speaking with Dr. Ken Brown, Teri Cochrane, Summer Bock, and Dr. Doni Wilson, and Dr. Jolene Brighten to talk more about their unique programs and new books to better your health. Feel better to move more and… live better.

Thanks for your rating in iTunes!

How could pain relief make exercise more possible or simply your every day better? What if you could move more freely without pain?

What if you could dissolve discomfort from movements you love or do seasonally easily…And what if you could do it without a prescription or over the counter pills?

Let's face it, sometimes pain gets in the way of moving more. It interferes with exercise in a way that benefits health, with you doing daily activities of living, and even sleep. 

As you know may know – though I don’t like to make this about me.. I am training and blogging about endurance activity for the sake of showing how to decrease volume and increase intensity to continue to enjoy activities we who love endurance enjoy without trashing our hormones.

With that in mind, I still have to ride a bike for a few hours at a time – a definite downshift from 6 or 7, three hours riding in aerobars can still cause tension in already tight upper back and neck area for days!

I’ve been experimenting with a new pain relief cream I’m loving and sharing with my triathlon and endurance-loving friends. I’ve actually been using it before activity to prevent pain and the way I feel after a long ride is significantly better!

And my guest in this Flipping 50 podcast is here to share more with us about it.

Dr. TK Huynh talks with me about Mind Body Matrix Pain Relief Cream.

TK grew up in Fresno CA working hard along side his parents even as a young boy.

He went to Pharmacy school and yet he’s hardly living the typical pharmaceutical prescription drug based career path. You have quite a story, and your wife too is a Pharmacist. This is really a family-based business.

TK tells a story about getting in trouble for helping a disabled man when he was young that is such a great illustration of “doing the right thing.”

Questions TK answers in this episode:

• Why is the MBM Pain Relief Cream a better alternative to Tylenol, Motrin, Advil, or prescription opiates
• Why is this cream different from BioFreeze, Icy Hot, or Tiger Balm
• What are MBM missions?

Some details that matter to you and me:

It’s registered with the FDA.

You can join me in doing something really special for our Veterans:

TK, the MBM founder, is working with local VA to help Veterans reduce their pain without prescription medications. He's recognized the dangers of opiate addiction and has made it his mission to make an impact. For every 120 ml (4oz) purchased he is giving one to a Veteran to help them live painlessly and peacefully.

Website: www.mindbodymatrix.com 

Facebook, Instagram, Youtube: @mindbodymatrix 

Pre-Order: https://preorder.mindbodymatrix.com/order-form-preorder

If you do order, I'd love to hear from you! Have you experienced the same kind of benefits I have?  

Your Virtual Spa Day to Reverse Aging

She had me at, Reverse aging naturally in one visit.

We’re taking you on a virtual visit to Santa Fe Soul Center for Optimal Health.

I’m so excited! I’ve put on my robe and slippers… hearing water trickle off the little waterfall, sipping infused water, and I am ready for a spa day with Robyn Benson.

For 26 years, Robyn Benson, Dr. of Oriental medicine has applied her knowledge of acupuncture, herbs, IV therapies, regenerative therapies and leading-edge energy medicine to help patients get out of pain and solve their most pressing health challenges. Dr. Robyn founded and built Santa Fe Soul Center for Optimal Health and pioneered the Self-Care Revolution and is the creator of Amplified Regenerative Therapies (ART). 

You may remember Robyn! She’s a returning Flipping 50 guest (because she reverses aging, who doesn’t love that?!) and bestselling author of  Travel With Vitality: 7 Simple Solutions to Sleeping Well, Staying Fit and Avoiding Illness.

To start our spa day Robyn is going to greet us at the door and we’re going to be enveloped in rejuvenating display of art as we go from treatment room to treatment room.

During our visit to the Sane Fe Soul Center for Optimal Health Robyn Benson Shares the intel on several treatments she offers and who and why you might want to consider them. They include:

• O-Shot
• P-Shot
• Vampire Facial
• Acupuncture
• Food sensitivity testing

All to benefit common concerns of:

• Incontinence
• Low libido
• Erectile disfunction
• Aging skin
• Sagging breasts
• Digestive issues
• Brown spots
• Energy

My biggest take-away is that this is not your mother’s spa day, not even the spa day you had 10 years ago. Sure, you will come away rejuvenated and restored. But it’s a two-for-one in that you can also use a few hours to lose a few years off your face, body, and the stressors life has thrown at you.

Connect with Robyn and grab your free gift!

Robynbenson.com/gift

SantefeSoul.com

Got plans to get fit this summer? It's a perfect time to do it! More hours of sunlight and easy, breezy ways to move without tons of layers and mittens may inspire you. But then there's the Moscow Mules and campfires, the wedding cakes, and long brunches. You can get fit without sabotaging yourself this summer with this simple 10 ways to get fit (and avoid sabotage). 

1. Stock up on Protein and Fiber

Protein + fiber kill cravings. Fact. So include them both at every meal. In fact, if you missed my podcast with Dr. Gabrielle Lyons click here. You need more than most women are getting. The first place to look is breakfast. Don't skip and don't have that orange juice! Listen here. 

Special listener-only protein special will help you stock up with a clean protein free of ingredients (in many protein shakes) that actually make you store fat easier. Use: propod for 10% off your first order

But hurry, there's a limited number available!  

2. Stock the refrigerator with fresh ready-to-eat veggies that can be enjoyed with hummus, or grilled or stir-fried in minutes.

• asparagus spears
• sliced zucchini and summer squash
• fresh peppers

3. Don’t buy junk

If you tend to binge on the “baked chips” the “bean chips” or the frozen coconut dessert pints, or popcorn that readily turns to sugar and stores itself on your thighs…don’t bring them into the house.

If you bring them in you intend to eat them. 

4. Toss what junk there is out (are you really consciously saying to yourself that you’re going to go back to eating sugar and processed foods?)

Who needs it? Doesn't it cost more to eat it and zap you of energy than it does to discard? If you're really committed to get fit this summer they have to go. 

A "pantry raid" is key to the 28-Day Kickstart, the After 50 Fitness Course, and Fit-U programs.

5. Get 3-4 made-in-advance meals done and in the freezer right now.

Cook once and eat many times. Grill 2 pounds of chicken breasts instead of one. Make a one-pot meal in the oven while you’re in the kitchen anyway and then freeze it all.

6. Have 2-3 fast meals you can make that satisfy everyone (taco buffet, “pasta” buffet, pizza, bowls/grills) in your tribe. 

That said, don't let yourself get bored or stale. To apply these 10 ways to get fit this summer you're going to need variety! 

Include your freezer made-ahead- meals or consider a roasted chicken from the store occasionally. 

I love frozen cooked shrimp. Thaw in minutes for a cold shrimp salad, grill or stir-fry in 5 more minutes.

Pull out the beans, pre-cooked quinoa, and combine with your made-ahead taco meat or make an omelet occasionally.

7. Tell the world you’re doing somethingfor 30 days and tell friends to ask you how it’s going when they see you. Share these 10 ways to get fit this summer with a friend or a co-worker. Then confide. Tell them your goal. It makes it real to you and the universe. 
8. Reward yourself.

Most of us are terrible at following through with rewards for ourselves so it’s no wonder we’re terrible at following through! This is a self-worth thing. Deal with it.

9. Pay for it.

Invest with your time, money, and energy. Otherwise it will not happen. All three are required.

10. Get a friend who wants to do something equally important.

 The last of these 10 ways to get fit this summer is about accountability. Tell a friend. Better yet, get an acquaintance! Someone you know but barely know is a better accountability partner than someone who will love you even if you screw up! Make sure your buddy is dependent on you as well as you on her.

Coming up next this week on the podcast it's a special virtual Spa Day with Robyn Benson where she’s sharing the short and long -term benefits of the vampire facial, and explaining the O-shot, P-shot and other feel-younger practices you don’t want to miss!

Are you gettingenough protein for Flipping 50 with energy and vitality? Do you know now much is enough? While most adults know protein is important a large percent polled randomly while grocery shopping don’t know if they’re getting enough protein.

We’re diving into high quality protein needs for flipping 50 on this episode. So whether you’re a vegan or love meat, whether you’re struggling to see tone and lose fat, or you want to avoid becoming frail as you age (or help parents do the same), this episode is for you.

“Muscle is the organ of longevity.”~Dr. Gabrielle Lyon

Flipping 50 guest, Dr. Gabrielle Lyon is a functional medicine physician specializing in Muscle-Centric Medicine. She leverages evidence-based medicine with emerging cutting-edge science to restore metabolism, balance hormones, and optimize body composition.

Questions about quality protein we answered in this episode:

• What does it mean to be getting enough protein?
• What is high quality protein?
• What are Essential amino acids?
• What are Branched Chain Amino Acids (BCAA)?
• Is it high vs. what was once thought of as “high”?
• How to shift from grams/kilogram to a grams per meal
• Truth about Plant based diets and essential amino acids/BCAA
• How to go beyond getting enough protein (quantity) and assess your protein quality:

1. Does is run or fly?
2. Does it swim?
3. Does it feed plants?

• Why getting enough protein is especially important as you age 

“When you’re younger your body is driven by hormones. When you’re older you’re driven by protein.”

~Dr. Gabrielle Lyon

 Quality Protein Need Facts we review/myths we bust:

• RDAs were created in the 1940s based on 18-year old males
• Collagen protein does not meet your muscle need for protein
• Higher (or adequate) protein intake actually improves kidney function
• Bone is made from protein

You’ll hear Dr. Gabrielle’s every-woman comment about the deeper value of muscle, protein, strength training, and inner strength:

“Leaning Into Resistance”

Connect with Dr. Grabrielle Lyon here:

https://www.drgabriellelyon.com

Follow her on Instagram!

@drgabriellylyon.com

Flipping 50 Podcast listeners!!

Exclusive Podcast Listener's Promo Code: Propod

Take 10% off your first order of protein (Your Whey*, or Paleo Power, or Plant Power)

*the most concentrated source of Essential Amino Acids

For the best results, pair your high quality protein with strength training twice a week.

Need help with strength training that increases muscle without injury or hours?

Try The Whole Flip DVDS, or the online/digital You Still Got It, Girl 4-video series.

Fitness myths have been abundant since fitness was a "thing." For women in midlife dealing with hormone changes, some possible joint issues or conditions, and old thoughts and beliefs, they can really be the obstacle between feeling lousy and feeling amazing! 

I bust 5 of the most common fitness myths - that are of concern for women flipping 50 in this episode. 

1. “I’ve always been told weight training should be done three days a week”

Twice a week is wise and three times a week for adults over 50 can be both over and under kill.

• Over kill in that you are not allowing the optimal recovery. Imagine yourself doing a Monday, Wednesday, Friday strength training schedule. Fitness happens between sessions not.
• Under kill in that if you know you’re doing it again… and this is also true of sets… which I’ll explain… you don’t really achieve the intensity or overload you need.

Here’s a perfect example you may be relate to: I’ve trained fitness clients for 34 years. I began training and teaching on a college campus in what we call the Exercise Clinic that serves faculty, staff, and community members on the University campus. Sixty percent of those participants were over 50 and many of the others were heading that direction in the near future. When I began 3 sets of 10 was enough.

What hasn’t changed is many older adults were students like me who learned this, kept teaching it and training their clients this way... and we’ve not  

2. “The Best Time of Day to Exercise is whenever you’ll do it”

Hormone balance may dictate that working with your hormones – exercising high intensity early and doing calming exercise later in the day supports you best.

If you’re waking feeling hungover- without having had the fun… trying to exercise – or spending time feeling guilty about not exercise – can sabotage you. Exercise lightly and for short stints outdoors if possible. Restore and recharge your batteries before you can get stronger.

The weight you have been struggling may fall off you when you put down some stress and truly rest.

3. “Do I have to continue to increase the weight or get to a maintenance spot?”

Reach a point of maintenance with the weight but then other variables have to change.

• Tempo..
• Sequence…
• Variations …
• Single leg exercise.. when heavier sets aren’t possible

Fitness myths sometimes cause a progam-hopping syndrome. You look for the next.best program for you now. It’s hard to have progression when you do that frequently. You make lateral moves but don’t climb up to the next step.

4. “Protein needs increase with activity and decrease with age.”

“High protein diets are for body builders and are hard on kidneys.”

Protein increase is not “high protein” it’s simply higher than you’ve been taking in. Your need for protein changes. You don’t synthesize protein as well as you did 20 and 10 years ago. You can overcome that. By changing the amount, the type, and the timing of protein.

You’re not doomed unless you keep doing what worked when you were 20 or 30. When your metabolism and body composition were governed more by hormones. Now that they’re (hormones) not doing the same kind of job has moved into the metabolism control spotlight.

Timing afterwards – 60-120 minutes. Bump to 30 grams per three meals. The

20-30 gram range is not intuitive. You need more if you are sedentary and less if you are active.

In regards to recovery or for slow-gainers, even more protein – 35-40 grams post exercise has been shown to boost lean muscle repair so that 70-year old men had results comparable to what happens in 20 year olds.

5. “I exercise all the time, I’m doing more and working harder, and I can’t lose weight.”

The myth in this statement is the More exercise = more weight loss.

If you spike cortisol and flirt with adrenal fatigue, whether with long endurance exercise, high intensity exercise too frequently or both your efforts will backfire. In fact, you may gain weight and belly fat.

Less exercise, like restorative yoga, or walking can actually help you drop weight.

I get 5 emails or Flipping 50 TV applications a week from women who share a statement like this almost verbatim. What they don’t realize – or you don’t if you’re saying this – is exactly why you’re not losing weight. You’re causing the problem.

It’s quite unintuitive but this is one of the most common fitness myths.

It's Arthritis awareness month and we’re releasing the Knee-Friendly 5 Day Flip this month! Our subscribers are the first to get access and notifications. 

Join Us Here: Flippingfifty.com/active-aging-secrets

=>Contest going on right now with Nutribullet and we want to show off your inspiring pictures!

Exercise is all about what happens outside the gym… not about getting better at exercise.

We want to see your pictures…of cartwheels on the beach, ziplining in Costa Rica, running hometown races, standing on a podium…Or swinging a golf club or grandchildren!

Need help with Hormones and Testing? 

Join us for a special Flipping 50 webinar with Dr Alan Hopkins, anti-aging expert (I've yet to tell him we're PRO aging!)

Register HERE

Cortisol and adrenalin can cause illness and weight gain, even in the best of circumstances. 

With a great life, great career, family, and home, nothing made sense for Christy Mattoon. She was suffering and struggling with an autoimmune disease. She weighed 300 pounds. Here's how she went from getting sicker and sicker to healer. 

Cortisol and adrenalin were wreaking havoc in Christy's body even though her life was everything she'd wanted. Her past snuck up on her. 

Doctors couldn't solve Christy's problem. She was getting sicker and sicker. 

Questions Christy Answers:

• What is the subconscious mind?
• How does the past affect us?
• What if I just have a feeling, but I don't know what it is?
• What if a woman says, I do all kinds of things (affirmations, tapping, mantras, meditation, even therapy) and feel great but nothing seems like it ever sticks- why is that?

Tips Christy shared:

• How to use your feelings to heal
• How to get a minute ahead of a negative feeling
• How to solve some mystery around why exercise and nutrition aren’t working for you
• How your cells are important in your optimal energy, weight, and health

We're so familiar with cortisol and adrenalin as they relate to hormone changes, fatigue and overdoing it. In the Flipping 50 community it's a common subject. Today's episode is different. Cortisol and adrenalin from past emotional stress and trauma can still influence health outcomes now. You don't even have to be aware of it or conscious of prior emotional stress. 

If cortisol and adrenalin from current lifestyle or activity level don't make sense for you, Christy's message may offer hope. 

The best place to reach Christy:

Visit Mindrewire.com

Where you can: Book a 30-minute appointment with her

You’ll also find Christy’s books:

• Change: Rewire Your Mind
• How to Combat Autoimmune Disease and Win

Connect with Christy:

Facebook -https://www.facebook.com/christy.reneamattoon

twitter- https://twitter.com/mindrewire

instagram-  https://www.instagram.com/mindrewire/

Do you have a money mindset holding you back? 

Deborah J. Fryer, PhD is a catalyst for change and a transformational coach and speaker. She works with creative, spiritual, high-achieving entrepreneurs to help them tap into greater confidence, creativity, productivity, prosperity and inner peace. 

She Tells Her Money Mindset Story:

Yes. Headlines are I quit my life as a filmmaker in my 40s to go to medical school. When I was 49 I lost everything. Lost 1/3 of our house to the flood, my dad dropped dead 2 weeks later, and the next day I was working in the Anatomy Lab and it was my job to take a human heart out of the body. That changed everything for me. I realized I already had everything I needed within me and I started teaching what I already knew. Holding a heart in hands was one of the most powerful experiences of my life an it informs everything I do, teach and live - expand/contract, receive/let go, inhale/exhale, work hard/rest hard, etc.  

Deborah’s Money Mindset concepts:

You have hidden in your body a specific blueprint that dictates exactly how much money you feel comfortable earning, spending, saving and contributing. This secret subconscious programming runs like an inner financial thermostat that keeps you comfortable within a VERY narrow range. When you decide you want to grow – you want to work less and make more money, be your own boss and have more free time, have more authority and contribute more generously – your nervous system goes haywire.  

You have a money storyand Deborah has news for you. 
Your money story is not YOURS.
It’s not YOUR money.  

And it’s just a STORY that you can rewrite it when you decide you want to.

Questions Deborah answers in this podcast:

1. What is the role of the subconscious mind anyway? 
2. How does your subconscious programming affect your life? 
3. How do limiting beliefs affect our ability to achieve goals we have never done before? 
4. How does a listener change her money mindset or money story?
5. What does anatomy have to do with our money story? 

Quotes from this episode:

• Money shame
• Running your business backwards
• The way you do anything is the way you do everything
• Shift one thing you shift everything.

Amazing guests will join Deborah on the Money Mindset summit. One of my all-time favorite speakers, Dr. Sue Morter and 26 other doctors, thought leaders.

Energy, consciousness, neuroscience, your inner pharmacy,

Register Here for Master Your Money Mindset:

https://aq360.isrefer.com/go/MYMM2.0/a82

Connect with Deborah:

https://www.facebook.com/deborahfryer
https://twitter.com/djfryer
https://www.linkedin.com/in/deborahfryer/

Fat burning after 50. Possible? Yes. 

Trickier? Yes. 

How do you burn fat, and lose weight without increasing cortisol, making it all backfire on you anyway? 
Not in the traditional ways you've been taught for sure. 

Five fat burning studies I'm sharing here will give you hope. 

Fat burning studies I share with you today include:

• two on the effects of phytochemical on fat oxidation, aka, fat burning
• one on the effects of interval training (and some insider information about fat burning without burning out first!)
• one on how to increase fat burning hormones and decrease fat storage hormones with responsible intermittent fasting (RIF)

Last, I share with you information about the how and why Fit-U was designed.

Seriously, if you're ready for a seriously good summer, register now and let's do it. I'd love to coach you this next two months. 

If you're on the fence about it and you're a show-it-to me girl, me too. I get that. I'd love for you to watch this webinar to get more clear on what you can do for fat burning after 50 and how you've got to dump your old ideas about it! 

Have you wondered why can’t you stick with exercise or diet changes? Could emotional obstacles be holding you back? 

In the pursuit weight loss or fitness at any time, but particularly in midlife, we bump into obstacles. It becomes pretty clear there are more obstacles that diet, exercise, and sleep. It may first be a matter of what to do, or what’s realistic to do that is required. When you do know what to do and you resist or default to prior behavior, even though you want to change, frustration sets in. You can’t stick with exercise or diet and then there’s another layer of frustration.

The answer may be somewhere you hadn’t thought to look. Dr. Joan Rosenberg shares insight about emotional obstacles that have nothing to do with the Girl Scout cookies in the freezer or the sore hips and knees bugging you.

Dr. Rosenberg has theory about strength - expressive strength - that could help you stick with exercise, diet, or lifestyle habits in your Flipping 50 future. Listen as we dive into emotional obstacles, how they show up, and what to do about them. Quickly.

Best-selling author, consultant, media host and master clinician, Dr. Joan Rosenberg is a cutting-edge psychologist known as an innovative thinker, acclaimed speaker and trainer.

She has been seen on CNN’s American Morning, the OWN network and PBS, as well as appearances and radio interviews in major metropolitan media markets. She hosts The MindStream Podcast, an influential and thought-provoking iTunes podcast. Dr. Rosenberg is the author of the #1 Amazon bestseller 'Ease Your Anxiety' and of a forthcoming book describing her 90 Seconds approach to emotional strength and self-confidence. 

Talking points we cover in this emotional obstacles episode:

1. Why Dr. Rosenberg doesn’t call it self-sabotage.
2. Some of the common reasons people – women - are afraid to speak up.
3. What is really going on behind “fear” of change.
4. Joan’s unique approach for working with difficult feelings.
5. The Fitness/wellness and speaking up connection.
6. Action tips you can take to change a cycle of start and stop or get unstuck.

 Flips and Quotes from this episode (Joan-isms):

“Think the way you feel”

“Not negative, but unpleasant, feelings.”

“We get accustomed to being ourselves”

Get more of Joan at:

DrJoanRosenberg.com   

For more support with emotional obstacles so you can stick with exercise and health changes, listen to her Tedx Talks:

Emotional Mastery: The Gifted Wisdom of Unpleasant Feelings

https://www.youtube.com/watch?v=EKy19WzkPxE

Greif: A Pathway to Forgiveness

https://youtu.be/UacbvBcbP34

(Pst: this one on grief applies to any of us at any time not only to loss of a loved one)

What Is Your Body Composition and Why Does It Matter More Now?

Typical measures for fitness or diet programs include:

• Weight
• Inches
• BMI
• Body fat

What about Fat Matters:

• Where it’s stored

• Belly fat – visceral fat
• Hips-thighs-butt-arms

• Clues Your Risk
• Clues how to Lose it

Diet Effect

Carbohydrates: Every 1 part carb store 3 parts water.

Reduce carbs… lose water weight

Do you keep it off?

Do you suffer with effort in movement activity?

You can switch your body’s preference for burning carbs for fuel to burning fat

• Low level of exercise with low intake of carb
• Gradually increasing intensity of exercise as comfort at higher intensity for longer periods becomes possible

Signs you’re not crossed over to fat burning … or you’re exercising too hard… you have to stop when you should be doing an endurance day… and it feels like an interval.

Fat Hormones Intel

Adiponectin >< Insulin

With a loss of muscle tissue you have a loss of metabolism. Body composition changes for the worse even while you're celebrating the scale. 

So if you burn 800 calories a day for your resting metabolism before a diet, and you lose muscle mass you may only burn 600 calories a day after the diet. You have to eat less and less to maintain a loss in weight.

And every signal in your body works to tell you you’re hungry or simply slows in i’s fuel burning so you don’t lose weight – and usually both – though some lose their appetite.

Unfortunately, loss of appetite is not a good sign, nor is being hungry and ignoring it.  That is what shuts hormone signaling off.

Exercise

On average you can lose 4 pounds fat gain 3 pounds muscle in 4 weeks with traditional strength training. That's not a big change in the scale but it is a positive change in body composition.

That happens only with:

• high quality protein intake
• at the right time and frequency during the day
• quality and quantity of sleep that improves hormones responsible for lean mass and decreases hormones that prevent fat loss
• while you’re doing strength training with adequate overload
• getting adequate rest and recovery between sessions

Without tracking body composition (fat weight and lean weight) you simply don’t know if your diet or exercise or both are hurting or helping your long term fitness and health.

After 50 you have a lot less time to be guessing. Gaining lean muscle requires a more focused program. You have less of the hormones that help you so you’ve got to optimize them. You have more opportunities for stress hormones that interfere.

Body Composition Optimization Summary:

• Make the most of your exercise time.
• Give it purpose.
• Make your exercise nutrition help you burn more not store more.
• Put simple daily habits to work for you.
• Test, don’t guess your muscles mass and fat mass.
• Stop the crazy online “research” when you get advice from a voice you trust: follow it.

 How to test:

• Your bathroom scale (should include fat percent if it doesn’t!)
• A fitness center or gym
• Any private personal trainer
• Your doctor or health clinic 

Need support?

The 28 Day Kickstart includes 4 live group coaching sessions.

Fit U program is for fat loss when you have over 20 pounds to lose. 

• Flippingfifty.com/28-day-kickstart
• Flippingfifty.com/fit-u

For either program, body composition prior is going to help you get the most out of it by setting the best goals. 

Please leave a rating in iTunes. Send me your screenshot of your rating and comment for a special coupon code for $10 off any to use in the Flipping 50 store.

Wealth and health in midlife aren't mutually exclusive and it's not too late. 

Ann Sanfelippo wasn’t born with money, didn’t marry for money, and didn’t divorce for money. From her humble beginnings and second starts, she’s created both wealth and health in her life, and she shares how you can too.

International best-selling author, speaker, and mentor Ann Sanfelippo is the creator of the Wealth Attraction™ Academy. She helps individuals to attract wealth into their lives while keeping work - life balance using her proven formula and process created through her own experience and over 25 years of studying with or training for the most powerful influencers in the world. 

Ann Sanfelippo wasn’t born with money, didn’t marry for money, and didn’t divorce for money. From her humble beginnings and second starts, she’s created both wealth and health in her life, and she shares how you can too.

Questions we answer in today’s episode:

1.  What was the turning point in Ann’s life when she realized that she needed to take back control?
2.  What is the #1 key to building wealth?
3.  With the goal being work - life balance...How do you help your clients with making healthy choices?
4.  How do you believe wealth & health correlate as woman Flip 50?
5.  What are some action steps that woman can take to bring building wealth and health into balance? 

6. Ann’s final words of wisdom about building wealth and health.

 Tips Ann shares about building wealth and health:

• How to delegate
• How to afford it
• How to make the right choices

Ann dropped several truth bombs about building wealth and health simultaneously in this episode:

• You make excuses or create success. You can’t do both.
• You eventually get sick and tired of getting sick and tired.
• You’re not seeking to make money, you’re seeking assets. 

Learn why Ann said “I wasn’t coachable.”

Get a free copy of Ann’s #1 International Best selling Book - Wealth Attraction Formula: Manifest the life of your dreams! Right here:

http://www.wealthattractionacademy.com/book-flipping50/

Fat loss after 50, or at any age, is perplexing. The loss of fat signals the body to do everything it can to regain fat. The very thing you do to lose fat causes the body to readily store more. Syliva Tara discovered this in her personal journey of fat loss. Her biochemistry background led her to research the science and wrap it up in a book.

In her best-selling book, The Secret Life of Fat, she reveals the complex biology of fat, how it resists loss, and what it means for each of us.

Dr. Tara holds a PhD in biochemistry from the University of California at San Diego and an MBA from the Wharton School of the University of Pennsylvania. She was a consultant with McKinsey & Company and has worked at the world's largest biotechnology companies.

Questions we answer on this episode:

1. Why did you decide to write this book?
2. What was the most surprising thing you found out about fat?
3. Why is fat so hard to lose?
4. Why do some people have more difficulty losing weight than others? 
5. What is the role of bacteria and viruses in obesity?
6. Why do women gain weight easier than men?
7. What is the future of obesity treatment? 

Sylvia shares discoveries she made through her personal journey that she included in her book on the show:

• The bad side of fat loss
• Ghrelin goes up and leptin goes down [two hormones that “piggy back” off of cortisol]
• Adiponectin[a hormone often addressed in Flipping 50 programs] removes fat from the belly, stores fat more optimally in butt and thighs can be boosted with fasting
• Brown fat burns calories and is stimulated with exercise and cold
• Women have dichotomy thinking making it harder to get back on track when they fall off
• Women need more support and coaching to recover and get back on track (coaching ladies!)
• Fat loss makes your body do everything it can to encourage weight regain
• Fat storage and fat loss tendencies can be due to bacteria and viral causes, as well as genetics

Reach Sylvia:

www.sylviatara.com

www.thesecretlifeoffat.com

The book is available on Amazon.

Follow Sylvia on Facebook and Twitter: @SylviaTaraPhD

Self-care expert and Flipping 50 guest Suzanne Choplin is a certified personal trainer, Pilates instructor, dancer, and yoga instructor with over 13 years experience in the field of movement and fitness. Her business is called C.A.K.E. What does C.A.K.E. Lifestyle and Personal Training stand for? Care and kindness every day.  

Suzanne's upcoming summit starts soon! It all launches April 6 through April 26! Register now:

http://liveyourlayeredlife.com/debra-atkinson

I started my career as a dancer and performer, the pressure to perform can do a lot to a young woman, mentally and physically, I battled with body image, injuries, and mental health. I suffered a few bouts of “rock bottom” I worked really hard to find health and happiness within my own body, I learned exercises to strengthen my body where injury had weakened me, and I learned mindfulness to strengthen where self-doubt and fear had stopped me.

Once I was in the field of fitness I saw the body image problem was just as bad as the dance world, intensity was the name of the game, workouts were getting tougher, and extremes were becoming the status quo. I began to take a softer gentler approach, incorporating breathing, yoga, and mindfulness into my clients routines.

Around this time, my beautiful mother Lynn who battles Fibromyalgia, became part of the “squeeze” generation, caring for both for her ailing mother and becoming the primary childcare for my niece.

She was stressed and spiraling, her own health and fitness suffered, I encouraged her to seek out a personal trainer and set aside “me time” while she was able to make some strides, the “traditional fitness” model was not serving her. Intense workouts left her more exhausted and without the energy to serve the ones she loved.

 I saw the opportunity to help her and I began passing on the mindset and fitness tools I had learned, used on myself, and was beginning to employ with my stressed, overstretched clients. I began teaching mindset, safe and gentle fitness, and environmental shifting as the keys to self-care. My brand CAKE (Care and Kindness Everyday) was born. 

Questions we answer in this episode:

How do you define self-care?

Why is our environment so integral to self-care?

How do we begin to create a space for self-care?

What can we focus on in our bodies to create a sense of self-care?

Why is mindset and self-talk so important?

What else is inside: 

Hear what Suzanne calls the tea cup process.

Learn how to increase your awareness of negative self.

Hear how to remind yourself of your purpose.

Learn to stop getting “scattered” and start getting more focus.

Learn a 99cent investment that may help you be more successful.

Suzanne's summit creates a conversation around the many ways to approach self-care, and encourage women to find their own personal self-care strategies. I am hoping to reach women who find themselves in constant service of others (spouses, children, parents, clients, bosses) and feel like they never take care of themselves.

A few of the guests on this self-care event:

• Debra Atkinson – yours truly!
• Aeruvedic practitioners – the foods for your specific body type
• Interior decorator – the impact of color

It all launches April 6 through April 26! Register now:

http://liveyourlayeredlife.com/debra-atkinson

How can you stay young and be the wisdom and the fun for your kids? 

Fatigue, bloating, or stress getting to you? Women who do so much for so many often don’t do enough for themselves or listen to the messages the body is constantly sending. 

Dr. Michelle Sands is a licensed Functional Medicine Physician and Doctor of Naturopathic Medicine passionate about helping moms harness the power of nature so they impact their genetic expression and live vibrantly, not just by optimizing health physically, but also mentally, emotionally and spiritually. She's got the secrets to stay young.

Questions we answer on today’s episode:

• Why are so many women suffering from unfavorable symptoms even through their doctors say their blood work is fine?
• Why do you call the conventional system of medicine a sick care system?
• What is the difference between normal ranges and optimal ranges? 
• When are the top three root causes of chronic conditions?
• What are the most common nutrient deficiencies Dr. Sands sees?
• What are 3 types of stress we need to distinguish?
• Why is Vitamin D so crucial?
• What is Michelle’s GLOW Protocol?

And she shares her upcoming Naturally Ageless Mom summit with us! If you're looking for realistic ways to stay young naturally, be sure to listen. She’s got experts focusing on women over 35. With a guest list that includes so many of my favorite experts and many friends, and the dish on meditation, cell phone use, longevity, sex & your libido and more.

All of the talks are specifically for women over the age of 35, with a focus on optimal aging.  All sessions have action steps that can be implemented right away.  We cover the sensitive topics that women really want to learn about and do it in a simply way.

My favorite nuggets from this episode:

"Hormones are chemical messengers"

“Feed it, train it, and believe in it”

Traditional medicine asks if you can be treated with a med or surgery

Functional asks Are you at optimal or somewhere between that and dead?

Get access to the Naturally Ageless Mom summit now right here

It all starts on March 28!

Please leave a rating in iTunes if this episode was helpful!

In the exercise for hormone balance scheme of things you are not a textbook exercise prescription. Progesterone is a trick to figure out sometimes. The signs can be similar to adrenal fatigue, premenstrual syndrome, or just the chronic fatigue you’ve learned to tolerate. This episode I dive into exercise for hormone balance and how it relates to progesterone.

What it is and what it does:

• Anti-inflammaty hormone
• Calming, soothing effect
• Raises serotonin levels in the brain
• Helps cope with depression and insomnia

Poor progesterone could be the forgotten hormone. Estrogen and testosterone and cortisol steal the attention. Because of that, this may be news to you. During menopause low progesterone levels can occur.

Estrogen dominance occurs when progesterone is low – since these two need to be on a balanced relationship.

Symptoms of low progesterone:

• Tiredness
• Irritation
• Anxiety
• Weight gain
• Bloating
• Depression
• Headaches
• Body not functioning well, more seriously, cancer
• Spotting before your period should start. That can be caused by other things so you may want to check with a physician about the reason. 

Therapeutic solutions:

Progesterone therapy, pills or oil compounds

Taking your temperature daily can help if you’re still ovulating.

Progesterone rises after ovulation, and stays up until your next period (about 11-14 days). If your temperature doesn’t rise or stay up (a short phase), then you could have a progesterone deficiency.

In You Still Got It, Girl and the After 50 Fitness Formula for Women course you will chart your temperature (along with half a dozen other measures) for 30 days to check hormone fluctuations and thyroid function.

You can test using progesterone strips.

Reasons for low progesterone:

• High estrogen
• Lack of physical activity and unhealthy nutrition
• Insulin resistance
• Chronic stress
• Medications - hormone therapies and steroids, oral contraceptives, and some other medications block production of progesterone.
• Age – between 35 and 50 estrogen levels drop by 35 percent but progesterone levels plummet by as much as 75 percent.

Estrogen dominance can cause:

• Stomach pains
• Hot flashes
• Mood swings
• Weight gain 

Progesterone oils can be massaged into the skin, injected into muscle, or taken in pill form. Like most things, more is not better. Work with a doctor if you’re at the point lifestyle modifications haven’t helped to you have medical supervision.

Natural progesterone boosts

Eat more foods with zinc, selenium (brazil nuts), magnesium (details below)

Herbal remedies

Vitamin supplements – especially B and C

Rest to deal with stress - focus on yoga, restorative exercise to replace all or most of your high intensity training. Shorter and fewer bouts of HIIT and short but effective weight training along with nurturing walks, restorative yoga, and rest is best.

No foods contain progesterone but you can eat foods that help your body increase progesterone levels.

Eat foods that help reduce excess estrogen.

Reduce your stress levels and you naturally increase progesterone.

Body fat produces excess estrogen, so losing fat is a focus, but avoiding high stress means of doing it is key.

Potentially, the intuitive option of cutting calories, trying to exercise more may contribute to worsening symptoms as you increase cortisol and chronic stress on your body. It’s a collective measure of your mental, physical, and emotional stress that matters.

What I find works well for women who love to exercise is having a plan. When you’re sick and tired of being sick and tired, or putting on belly fat and bloating, it is easier to accept that what you’re doing isn’t working. Surrender to a plan that supports you feeling better – filling that hole that’s been dug – so you can get your energy back by balancing your hormones.

Be sure your diet is rich in foods containing these micronutrients:

• Magnesium: dark leafy greens, pumpkin seeds, fish (mackerel), brown rice, dark chocolate
• Vitamin C: kiwi, dark green leafy veggies, yellow peppers, broccoli
• B6: sunflower seeds, pistachio nuts, fish, turkey
• Zinc: cooked oysters, lean beef, pumpkin seeds, cashews
• L-Arginine: turkey, chicken, pumpkin seeds, chickpeas
• Vitamin E: almonds, sunflower seeds, shrimp, olive oil

Other things to consider:

The herb Chasteberry: Avoid if you’re taking hormonal birth control or trying to get pregnant

Progesterone cream: natural with no plant estrogens, Mexican yam cream or wild yam, and look for something enriched with vitamin E

Foods that increase estrogen dominance: (avoid these)

• Sugars
• Sweeteners
• Preservatives
• Artificial colorings
• Plastics – including bottled water, plastic wrap on food, never microwave food in them or leave water bottles in the car exposed to sunlight and redrink, Just sitting for a long time plastics start to break down and the chemicals leech into foods. Store your foods in glass rather than plastic.
• Hormone-laden meat Buy hormone-free meat and organic foods whenever you can. When something is “huge in size but very cheap and potentially if you’ve tried it, has very little flavor, it’s been treated with hormones and pesticides.

Another reason for fiber. The amount of time food has to pass through your body can influence how much excess estrogen you have.

The longer food sits in your bowel the more estrogen is re-absorbed into your body.

Your liver filters all the chemicals you might have eaten or are still eating. Help it by reducing chemicals and increasing foods that help the liver function:

• Onions
• Garlic
• Egg yolk
• Spinach
• Brussels sprouts
• Lemons
• Limes

Another reason to whine about wine

• Alcohol impacts your estrogen metabolism. If you’re waiting for the other shoe to drop, here is:
• So does coffee.

Stress

Get into flow. Lose your sense of time. (Wouldn’t that be nice?) Stressors and stressful events are not going to go away. If however, you’re good at making them worse through worrying or making them all your business though they’re not, then this is where you need to spend time. You don’t have to sit and meditate. You don’t have to do yoga. You do have to identify what makes you truly lose your sense of time and do more of it. For some it is a hobby like knitting or scrapbooking.

Fat cells convert testosterone into excess estrogen

So yes, exercise, and eat right. Crash dieting or missing the valuable nutrients above though will worsen not help. Over exercising will also cause a downward spiral. 

Reducing cortisol and stress overall is part of a hormone balancing exercise reset. That means temporarily less – a lot less – is going to be your best friend. What you may also realize is to get back to the kind of shape you were once in you can’t do the kind of exercise you once did.

SAMPLE Week 1 of exercise for hormone balance:

• Walk /hike
• Yoga
• Garden
• Spring Clean your house (oddly- the act of doing this is exercise AND organizing your environment helps you reduce clutter mentally too)

Avoid & reduce:

• Screens
• Processed food, sugars, artificial sweeteners
• Plastics 

Improve:

Your bedtime routine

Take responsibility and plan your actions. Small weekly changes can make a big difference in your energy. 

Resources mentioned:

You Still Got It, Girl book

After 50 Fitness Formula for Women course

Progesterone test strips

RIGHT NOW... FIT U is 50% off 

Are you flipping 50 looking for a new or a renewed relationship?

Nicole DiRocco shares steps to optimize relationships after 50. We’re skipping the dating do’s and don’ts and going for the real readiness tests today. This dimension of wellness is a crucial part of total health and it’s much more tied to your fitness than you might think at first glance.

Historically, data show that men or women in a relationship are healthier overall and have better self care habits. Which comes first? We dive into it today.

Nicole DiRocco, founder of DatingWithGrace.me, is devoted to helping executive women have the confidence and skills to attract a healthy, extraordinary loving relationship.

Questions we answer in today’s episode:

1. It’s a challenge for midlife women looking for a relationship today while juggling work and family obligations. Eliminating obstacles is really important.

1. Aside from logistic issues of time and limited opportunity to bump into someone there are other obstacles like self-confidence. It’s been potentially a long time since the dating game. How does a woman get herself back into the game?
2. We can get a lot of self- identity from our work- and we all know how much time we spend there. How can a woman define herself beyond work?
3. What are some of the challenges your clients (smart, successful executive and professional women) face in their love life and relationships? More importantly, how do they overcome them?

4. How does a woman create more balance or better yet, prioritize caring for herself?
5. How do you define extreme self-care and how does it relate to relationships? What do you mean by attracting love from the inside out?

Tips Nicole shares in this episode:

• Keep your word to yourself
• Ask yourself, Are you hiding behind work, or travel, or the kitchen remodel …
• Act “As If”
• The “great things about me” exercise
• Paint the picture 

Reach Nicole at:

DatingWithGrace.me

Where you can get her book: Up Close and Personal 

Leave a question at:

Flippingfifty.com/podcast

Please leave a rating at:

iTunes 

Getting and keeping fitness & metabolism after 50 are challenging before you figure out the tools you were given in the last few decades don’t serve you anymore. There are three pillars, or balls you’ve got to juggle in order to make it all work for you. In this episode I share all three and give you examples of each pillar. They each play a big part in your metabolism after 50.

The 3 Pillars:

• Hormone-Balancing exercise
• Joint-friendly exercise
• Mindset mastery

Hormone balancing exercise can look very different than the exercise you did in your 30s, or even the exercise you think you need to do now. Whether you’re exercising or you’re just wasting energy feeling guilty because you’re not exercising, this pillar is so crucial.

No two women going through peri-menopause, menopause, or post menopause need the exact same exercise. We’ve all got different sign and symptoms that leave the clues about what kind of exercise you specifically need and when you need it. You may be one of the women who need to stop exercising for a short hormone reset.

Your fitness and energy will respond positively if you’re listening to signs and symptoms. If you’re fighting your way through it instead of responding to your own needs you’ll potentially slow your metabolism. I share the hormones responsible for that inside the episode. Metabolism after 50 isn’t all about more exercise and less food, in fact, it’s the opposite.

Joint-friendly exercise is a must for most women (and men) flipping 50. Even if you have no major complaints right now you’re likely very aware that you want to stay active and pain-free. I share a list of joint-friendly favorites in the show that the metabolism after 50 whether you’re starting or an athlete. The thing is you’ve got to go through that list since there’s no one-size fits all.

Mindset is last but oh so important and not least! Mindset in fact, is likely the hardest thing you’ll tackle in changing your habits so that you can change your metabolism after 50 for the better.

 Resources mentioned:

Take the You Still Got It, Girl quiz

Watch the Flipping 50 TV episodes for joint-friendly exercise

If you’ve got more than 20 lbs to lose watch

Thanks for leaving a rating in iTunes! Click here to leave a rating.

• Just click “view on iTunes”
• Then click on “ratings and reviews”
• Click on “Write a review” and you can add a star rating and a comment in seconds.

Thank you so much!

If your digestion is off you're not going to feel like moving your body more. Simple as that. Here's how to get moving if you're constipated, or get more regular if you're unpredictable, or reduce bloating and gas.

Digestion can go wrong a lot of ways. The biggest digestive issue for women in midlife is constipation. They aren't talking about it. Not with their doctors, their spouses, friends or trainers, but it's limiting their life. So if that's true for you, there's help. 

I'm sharing some popular content from a blog post last week for those of you who have more time to listen on the go than read. In the blog I share links to several products that I love, and those I share with you I receive a small commission if you use my link to try them yourself. 

You can find the links in the blog post here. 

#1 Magnesium

Magnesium is one of the most frequent micronutrient deficiencies for women. It’s a powerhouse for health though! It helps you relax, and improves sleep. It aids a thriving metabolism and prevents headaches. It also helps with constipation. We’ve got an RDA of 400 mg but RDAs were designed to prevent disease, not necessarily to help you thrive in 2018. A number of things can also deplete you of magnesium, meaning you really need more all the way around.

Even if you’ve got a multivitamin with magnesium, an evening (with dinner) magnesium supplement can help you sleep and help elimination in the morning. If you start with 200 or 250 mg you can test that for a few days and double that for another three days to find your best spot. It’s a “to tolerance” kind of micronutrient.

If a bath in Epsom salt appeals to you more, that may work too. That method is probably best for sleep while getting into your gut will help more with digestion.

#2 Fiber

Pop Quiz:

1. Do you know how many grams of fiber you should get daily?
2. Do you know how many grams of fiber you get daily?

If your digestion isn't optimal, it’s not working. Let’s look at increasing. Start by knowing what your average intake is now. Then add 5 grams to that and stay there for a week. Then add 5 more to that and stay there for a week. 

You don’t want harsh fiber supplements that come from one source of fiber. Your body is used to eating a plate or bowl of food, getting fiber from a variety of sources. Flipping 50 Fiber Boost pulls fiber from cranberries, apples, flax and a total of 5 real food sources so it’s just like nature would do it.

But if you’re traveling, time crunched, your older parents are not preparing full meals for themselves, Fiber Boost is easy to stir into a smoothie, or a soup, or any drink for a quick fiber boost. A serving is 4 grams, or I’ll add a more generous scoop. My breakfast smoothie has between 15 and 20 grams of fiber alone!

The recommended is 21 grams for women over 50. The average American gets 15. Paleo/cavemen ate 135 grams a day. Shoot for 35-50 grams especially if you have significant weight to lose.

#3 Water

Fiber, Metamucil, laxitives… nothing is going to work without adequate water. So look at your water intake. A family member recently told me she was drinking 4-5 glasses a day. Not enough. Clearly. If you increase fiber you must increase water too!

My mom has a hard time drinking more water. I’ve got a few suggestions. Sparkling water with a little stevia or fruit added to make it more appealing. More soups. Then there’s one more secret weapon and that‘s bone broth.

Kettle & Fire bone broth has become a new passion of mine! I find myself drinking it because it takes so good! I’m sending my mom a care package! Especially in cooler months it’s a great addition to her afternoon or go-with item for a meal that also adds protein –something I’m sure she’s not getting enough of either!

#4 Digestive Enzyme

 Significant literature exists about the reduction of digestive enzymes as we age. By 75 there’s a theory that digestive enzymes are reduced to a very low percent of what we had in our 20s.

 If you’re eating under stress frequently, you also may not have the digestive enzymes that help you breakdown food beneficially even in your 50s.

 You’re probably going to want to target relief and getting regular first, then once you do help yourself avoid issues in the future and start absorbing all the goodness in foods you eat by giving your digestive enzymes a boost.

 Another is bone broth. Again, it’s a solution to Kettle & Fire is also more delicious, filling, and stops cravings dead. My favorite is Mushroom & Chicken.

#5 Probiotic

 Balance your good and bad gut bacteria by taking a probiotic. You can try yogurt with active cultures. I know it was recommended for my mom by her doctor. But we’d found that she did better without gluten, wheat, and dairy. A probiotic is another pill but you can also find it in powder form and it mixes into water easily.

 If you (or your parents) take prescription medications or over-the-counter meds regularly they can harm the good/bad bacteria balance in the gut. So a probiotic is probably a good idea.

#6 Fat

I’m going to take a stab and guess that many older generation adults don’t get adequate healthy fats as they age. Using a high quality oil can be a big help in lubricating from the inside out. Skin, hair, brain health and internal organs all need fat as we age.

Since olive oil is not all we think it is, and coconut oil is still a flavor favorite but missing monounsaturated fat, I’ve switched to avocado oil for 90% of my cooking.

I love the taste and go through a bottle every couple weeks! I’m a part of the avocado oil club! You can have your wine!

#7 Exercise

Then shall we address the obvious at this fitness site? I realize you may not feel like moving a lot if you feel “full” inside or bloated. Start one or two of these things already mentioned and start walking. Even that will help. Then target your core. Strong core muscles will help you move things through your system faster.

A few simple things to do in case you can’t do more vigorous core training:

• Sit in a chair away from the back and move your knees as if you’re marching. Go slowly so you have to use your core to maintain your upright position.
• Use an exercise band around your thighs just above knees. Sitting in the chair with feet together open and close your knees against resistance of the band.
• Standing and side step with the band just above knees. Go 4 to one side and back the other way. Then try six, then eight.
• If you can lie on the floor, try starting with stabilization exercises in this video. For a more progressive beginner, intermediate, and advanced set try The Flat Abs Better Back dvd.

You'll find all the resources mentioned today in the blog here.

I'd be grateful if you left a rating in iTunes! 

Is your skin care making you fat? Hormone disruptors hide in a lot of beauty products, which isn't pretty at all. 

Eating and exercise are obvious ways to tackle the belly fat that hormone imbalance can cause. Sleep and stress are understandable. Are you sure about your skincare routine and those products you're putting on your skin by 9am most mornings? Abby Jean from Annmarie Skincare is my guest in this episode. 

Whether you're a minimalist or you love your girly products you're going to want to listen to the pearls Abby shared inside this episode. From fine lines to breakouts, a #youstillgotitgirl can have a number of needs and we talk about them all! 

Abby is a Licensed Esthetician, as well as Wholesale Account Manager for Annmarie Skin Care. Spoiler alert, Annmarie Skin care generously give a full size trio of products to our Flipping 50TV participants and I do get a small commission on products you buy with my link. I only share products I use and love with you though and I just want to be transparent about it. 

For women that often involves many products during the course of one day - already a dozen in the hour getting ready in the morning!

On average a woman uses 12-14 skin care products per day and up to 500 chemicals. Even if an ingredient is listed last on the label if you’re consuming it frequently it adds up to a negative cumulative effect on your body and health. 

• Parabens
• Fragrance
• Phthalates
• Oxybenzone

How to Improve Your Skin Care

Start by flipping your most often used items or those that have the most coverage:

• lotion
• fragrance
• cleanser
• make up

Skin care questions we answer in this episode:

What are some harmful ingredients found in personal care products that can affect our hormones?

How do you care for skin that is suddenly both blemish-prone again and is experiencing signs of aging?

Oils are feared by many people with blemish-prone skin – and I have to admit I was one of them - why does Annmarie Skin Care have a primary focus on using oils for moisturizing the skin?

I want all our listeners to get outdoors as much as possible, to bike, walk, swim… and all those elements- can wreak havoc!

How do you calm the look of temporary redness or blotchiness that is caused by harsh elements, exercise, or even chlorine exposure? 

The answer to this question is:

Cold compresses – a drop or two of calming essential oils (chamomile, geranium, lavender). Heads up Flipping 50, listener, this is a really common question I'm asked. So if it's you, too, you're not alone!

Is there anything special you suggest for sun protection? Are there things to be cautious of or to seek?

Abby answers: look for zinc oxide as an ingredient, and reapply hourly if you’re in the sun, water, or sweating.

Because there are so many different skin needs Annmarie Skin Care offers different products to choose from: 

• Anti-aging facial oil (Debra's favorite)
• Normal
• Oily
• Sensitive (I thought I would need this: they're all pretty gentle!) 

Want to try something new to give your skin a boost and your hormone-balance a head start? 

Get your free gift (with shipping and handling) by choosing from the anti-aging, normal, oily, or sensitive skin options at:

https://www.annmariegianni.com/debraatkinson/skindetoxsamples

You're going to love it and your skin. 

Resources mentioned on the show:

https://www.thinkdirtyapp.com/

You can download right to your phone so when you’re shopping you know what you’re getting.

https://www.ewg.org/skindeep/ 

You can enter a product to see it’s score and how it stacks up.

Got younger girls in the family? Share these apps and get them started right!

Please leave a rating In iTunes:

https://itunes.apple.com/us/podcast/the-flipping-50-show/id903871206?mt=2

Are you too struggling with hot flashes, night sweats, or menopause weight gain? Have you been told by a doctor, trainer, or nutritionist that it’s just age and a phase? My guest to day is Denise Stegall, Healthy Living Coach.

Denise has years of experience working in restaurants focused on nutrition and menu creation. She’s attended classed at Le Cordon Bleu in Paris and the New Orleans Cooking Experience and most recently the professional plant-based cooking course through Rouxbe.com.

The core of Denise’s health coaching is based on three principles: Eat Real Food, Make Good Choices, and Be Accountable.

Denise is almost Flipping 50 … here to share some nuggets and her own story… which is the reason she and I met. ..she reached out about a new project she had with this passion burning behind it… to help women struggling to find the answers for themselves … potentially also frustrated by the lack of real answers even in the overwhelming options – what I frequently call “infobesity.”

Denise created the Have It All Summit: Optimize Your Health, Find Balance and Love the Life You Live to help other women juggling it all and doing it all start enjoying it all. 

Some pieces of Denise's story:

• She started getting hot flashes at age 37. She was told by a much older, male GYN that that my age it “just a phase”.
• Looked on line and there was so much information, misinformation and lots of pill, potions, cream: You name it.
• Fast forward 10 years and stiil on the pill, still taking Herbal Equilibrium, hot flashes getting worse, unexplained weight gain. Even with my knowledge and education I am often at a loss as to what I should do. So much more misinformation, “ pseudo experts and products that claim they have the answer. 

Let’s talk a little about the summit you’re doing and what led to the birth of that project?

Questions we answer:

1. What is the “Have It All” Summit?
2. What is its purpose?
3. Why is this series important to you?
4. Who do are some of the experts on the summit. What do you discuss wit them
5. The tag line “Optimize Your Health, Find Balance and Love the Life You Live may seem out of reach to some of our listeners … hopefully not the Flipping 50 followers! Why do you think it’s possible?

Link for Have It All Summit

http://haveitallsummit.com/datkinson 

I'd love to hear from you! And thanks for your rating in iTunes. 

Have you had a doctor told you to exercise more and eat less? Or a trainer told you to accept that you’re getting older, or possibly accuse you of eating more than you’re saying or not doing the exercise between sessions you said you are? Have you had a nutritionist tell you that based on your calories in and calories out you should be losing weight?

Register here: http://haveitallsummit.com/datkinson 

Some of the guests on the summit include:

Katie Mae of Plantzst.com

Christie Miller of EatTrainWin.com

LuAnn Buechler of http://luannb.com

Are you motivated? Do you think it takes discipline and willpower to get fit after 50? Do you think you simply don't have it?

Do you have clarity around these two things: 

1. what exactly you want/want to change

2. how to get it

Women notoriously have a challenge stopping to put themselves and their own wishes first. They say they want to but when they really have the chance it's hard! You've been ignoring or stifling what you want for too long! 

Then, even if you do resurrect those personal desires and have a vision of what you'd love life to look and feel like, do you have a clear path to get it? 

With infobesity and information overwhelm, it's a challenge to know who to follow and what path to take. If you know, like, and trust someone who can help you're way ahead! I'm honored if I'm one of those people. And yes, I can help you sort through real and real for you right now at midlife in the midst of hormones and stress. 

Then there are two other things to consider. 

How much energy do you have to carry out the tasks that if you find clarity on what to do, have to actually be done? You may not have the right chemistry to do it. You may need to commit to nutrition or sleep in order to take action. Action takers have energy, even before they begin to make changes. 

But it's just a matter of habits. No one is born with good habits. They acquire them one by one and so can you.

How urgent or necessary is this for you? Do you think it's really important or matters that you show up 100% for yourself, for your family or for work or someone else? If you don't you're going to have a hard time. 

If you want more clarity on what to do to burn fat after 50, I invite you to my free online webinar Fit-U:

https://www.flippingfifty.com/fit-u-webinar

I'll teach you:

• how fat burning is unique later in life
• what hormones and stress have to do with it
• how you can lose fat at any age
• what increases your fat storage
• how old science has been replaced and what you think you're doing right may be hurting your fat loss

Please leave a rating in iTunes:

https://itunes.apple.com/us/podcast/the-flipping-50-show/id903871206?mt=2

Better Exercise Results Does Not Mean More Exercise  

Wouldn’t we all like better exercise results? Traditionally that meant more. More time, more repetitions, more sets, more speed, more something.

The question isn’t whether you’re exercising or not. It’s whether what you’re doing is really making a difference. 

It’s so much like running a business that I can’t help but compare business and fitness.

The question for a business owner isn’t whether your busy or not, it’s whether you’re spending your time in the best activities. Are you prioritizing your time optimally?

I’ve observed so many times – in myself – and in other managers and fitness professionals a lot of busy work. There are people who will work constantly and they’re working hard. The problem is that they don’t see clearly what their time should be spent doing to make them more productive, and not just busy.

I don’t believe in time management and… I’m betting you’re the same. By the time you reach midlife you realize that time doesn’t bow down to our management of it.

We can only manage the energy we have. We can manage the focus and ability to concentrate.

When I work with women entrepreneurs or admins we don’t focus on the list of things that has to get done. We focus on the biggest priority items – those that get move the needle the most. When we’ve got them defined then it’s a matter of defining the best time for focus, concentration, and uninterrupted attention on those tasks. 

Any of us can be busy. We can be well intentioned. But if we were just in action without a plan, if you weren’t the boss of your own business or department you’d probably be gone soon, right?

What if someone were paying you based on outcome and transformation? And at the end of the month, or quarter you hadn’t made any changes in the bottom line? (and maybe you’re exhausted!)

Sometimes that’s acceptable if… there is some evidence of prerequisite or actions that had to happen first before the big outcome in place.

So let’s look at your fitness activities and outcomes as if you were running the business of you. (you are)

What transformation do you want?

If I’m the business owner or an investor in a business, I’m concerned with the profit not just the total numbers.

Now, all that said, let’s make sure we’re on the same page. I’m going to go off on a little tangent here.… we’re only talking about businesses that have an important mission statement. There’s a need and there’s demand and the business is serving people in a way that changes the quality of life. That’s the goal of Flipping 50, so I want to be totally transparent here, I am running a business, and yes it’s because I have purpose and a mission that gets me up every day. I also have a family and responsibilities to them and a life to live that I love.

Bottom line is important. Profit margin is more important. I can’t be spending just as much as I’m making. That just isn’t sustainable. The more I make, the more good I can do with it by hiring other women, by supporting the fitness industry with conference presentations that remove me from being available in my business.

Where do you come in? If I can transition back out of this tangent…

Well, first if you’re in a business, or starting one, you need to embrace the power of the good you can do if you’re doing well and wise in your business.

Second, your body is your business.

Your energy and well being are your profit. The confidence you gain if you look and feel your best are your profit.

Women – in general – not all, have a hard time with this profit. Just like money isn’t bad when it’s used for good, feeling good – looking good- spending time to care for yourself isn’t bad if it’s used for good!

 Weight though is not your real bottom line. Your body composition and your energy, ability to focus, concentrate, and physically do all the things you both need and want to do are a better profit margin. Signs and symptoms of good health now and for your future include

• the quality and quantity of your sleep
• your digestion – a lack of gas, bloating, constipation, diarrhea
• ability to handle stress
• energy to do all you want to do
• lack of cravings
• a good appetite and good satiety
• glowing skin
• muscle tone and definition
• you’re at your ideal size and weight
• lack of medications
• no addictions – sugar, caffeine, exercise, alcohol

 Take the quiz… of healthy habits of women who’ve flipped 50 successfully… it’s on the home page at flippingfifty.com

It’s simple pdf… not interactive and electronic… but for you to do now… then take again after a few weeks when you’ve begun to focus on those items 

The reason you do something may not be at all the reason you think you do something.

What are you really hungry for?

Emotional eating…

Instead of a real desire for sugar

Craving social engagement …

Instead of addicted to some particular food

Recreating a memory….

Instead of really enjoying a particular food

Exercise…

Weight training with biggest muscle groups:

Legs

Chest muscles

Back muscles

Compound exercises:

• Squats
• Lunges
• Ball bridges and ball hamstring curls
• Instead of isolated exercises

Machine weights are good – but not all of them

• Seated chest press
• Seated row
• Lat pulldown
• Squat or leg press

Free weights – demonstrated in all of the Flipping 50 videos

• Chest Press
• Bent Over Row
• Bent Arm Pullover
• Squats
• Lunges

What’s not going to help your metabolism, or help you go sleeveless –

Going right for the arm exercises if you’re not eating well, sleeping well, and first doing major muscle group exercises 

So at the end of this episode, I want to challenge you.

1. to be sure you’re comfortable with your own health profit margin
2. to spend time only where it moves the needle most for you right now… and if you don’t know what that is… it’s time to find out.

If you’re exhausted and can’t lose weight… it may be that you need a special program temporarily targeting your adrenals and getting you back on your feet

 If you want to change your body composition to lose belly fat… you don’t want to lose weight… did you know that most of the very things we do to lose weight backfire and put more weight (more fat weight) on us. 

So I want you to go to the quiz first and foremost! Take that and determine if you need to make changes to put the business of your body first.

Then if you’re a fast –action taker… and you’re listening to this before Feb 1 2018 you can still get the After 50 fitness formula for women, my signature course and the bonus Bone Health mini course for a savings of $50 …. The rate on this combo goes up Feb 1- and believe me it’s worth every penny of the new rate… but my mission is to help as many women as possible.

 If you’re not able to do private coaching- which would be the most amazing direct way to your goals and your highest priority exercise, exercise nutrition, and lifestyle habits, then this is the next best thing.

I’ll put a link to the course in the show notes.

I’ll also add a link about coaching in the notes so if it is right for you – you’re a busy business woman who wants to focus on breaking through old habits and understand the best way to reach fitness goals after 50 .. you can see how it works, who I am, and apply for a coaching spot.

 Resources:

The Quiz

The After 50 Fitness Formula for Women Course

In this episode my guest is your body, sharing information about fat loss.

• I really am lazy and I don’t like carrying this extra fat around any more than you do
• It’s not what you burn during exercise that matters for fat loss
• When you exercise more and eat less I get confused
• When I’m confused I’m going to protect you by storing fat
• When I need to shed weight under stress I shed muscle, fat, and water
• I can’t function very well without consuming fat
• I definitely can’t function without water so one of the things I have to shut down right away is your metabolism
• Those processed chemicals confuse me and prevent fat loss
• Every diet trick you ever learned about losing weight was wrong (like eat for volume – not for nutrients, like calories in calories out is what matters, like if you’re hungry it means you’re losing weight, like salads are best for weight loss, like cutting out carbs will result in rapid fat loss, like the scale showing weight loss means success)
• I am so resilient that I can get by on nearly no food for days and still not lose fat
• It’s true I lose muscle with age which makes me fatter even if I don’t gain fat … but only if you don’t do anything to prevent it: lift weights twice a week, eat more protein for two first steps – that will help a lot!
• I really don’t process protein very well so keep it coming
• The less active I am the more you need protein
• I prefer to move every day all day instead of exercising so hard for an hour – I really can’t do both so if you exhaust me in the gym it probably will backfire on you and your fat loss goals
• Hours of weight training don’t really make me any more fit or more lean than reaching fatigue with a few sets in a few minutes
• It cracks me up when you think you can tone your arms after not paying attention to my major muscle groups for years
• If I don’t tell you I’m hungry beginning maybe at 3 or more hours after and for sure around 4-5 hours after my last meal, something’s wrong
• When I’m hungry, feed me good food
• When I’m thirsty you waited too long to give me pure unfiltered water
• When I’m tired I need to rest better
• I love a challenge and respond by getting stronger, faster, and having more endurance… if you give me the food and rest I need to do it
• Any of those other models of aging you see that have put on fat with age is just because they didn’t have the right information…
• If you start to take better care of me right now no matter how old I am I will respond positively with more energy, better mood, better sleep and ultimately with fat loss so we can have a good time.

 If you’re struggling with fat loss listeners to this episode can take advantage of Fit-U at 50% off the regular rate right now during the Flip Your New Year special

at flippingfifty.com/fit-u

After 50, you have less wiggle room. Before fat loss can happen you need to lose old thoughts about dieting and exercise. You may need to lose toxins stored in your fat, and reduce inflammation.

I walk you through all of it and how to exercise optimally for fat loss not just tired and sore; how to spare muscles loss, and feel better so you can sleep well, be more resilient, and have more stable energy. When you start caring for yourself you get on the path to permanent weight loss with lifestyle changes not a diet.

Foods you used to think are “healthy” may be causing your fat storage and preventing your fat burning. While you’ll give up a handful of them temporarily… you’ll have the opportunity to experience four different recipe books full of foods that are easy to prepare, simple to find, and taste wonderful. Plus, I’ll be there every week live with you responding to questions in the private Facebook group – and during the week jumping in daily to respond to questions. 

Weight and fat loss results are unique to every individual going through the program. Decades-long habits and thoughts that have increased inflammation and toxic storage won’t change overnight but you will experience more energy, more clear thinking, and better sleep (if you need to improve it) within weeks.

You also will resist. Change is hard! I don’t ignore that – I coach you through it so that you can experience fat loss. 

Let’s talk specifics so you can start some fat loss enhancing habits and stop some fat loss inhibiting habits today!

5 FLIPS That Boost fat loss: 

• Matcha (before exercise = most, and any time)
• Intervals 1-2 times a week
• Weight training 2 times a week to fatigue
• More activity all day
• Appropriate Exercise nutrition (not eating before low and slow/carb before intervals) 

6 FLIPS That Stop fat storage:

• Hydrate
• Sleep quality, then quantity if you’re short on need
• Sugar Elimination – natural and artificial
• Avoid wine/alcohol on an empty stomach (and temporarily altogether)
• Eat carbs in the right amount at the right time
• Reduce your overall stress load (sauna, toxic exposure, exercise, unprocessed diet)

Resources and Links from today’s show:

GET A FREE COPY of HOT, NOT BOTHERED in your inbox in minutes: flippingfifty.com/hotnotbothered

Secure your Fit-U registration for 50% off at flippingfifty.com/fit-u in this LIMITED TIME OFFER.

Please leave a rating in iTunes! Thank you!

Kim Acedo, MS, CHWC works exclusively with women in midlife who have been putting their health and self-care on the back burner for most of their lives and now in their midlife years say “It’s MY turn to take care of ME!”

Through her virtual coaching programs, Kim empowers her clients to build confidence, resilience, hope, self-motivation, and make lasting changes to their health and well‐being.

She partners with her clients to get “unstuck” and discover goals and strategies based on their core values and motivators in order to bring about the healthy lifestyle they desire.

Kim has a Master’s degree in Kinesiology with an emphasis in Exercise Science and is a Certified Health & Wellness Coach through Wellcoaches School of Coaching.

Kim and I had a conversation and we invite you eavesdrop on us. We have a lot in common and some distinguishing factors as well. Kim, similar to me, was a personal trainer for 15 years (most of her clients were women in midlife) before becoming a virtual health and self-care coach.

She doesn't prescribe exercise to her current clients. In fact, she doesn't prescribe anything to her clients like she did when she was a trainer (meal plans, workouts, etc.). Unlike me, who actively coaches private clients above and below the shoulders.

We both have roots in the physical and yet recognize that the above the shoulders conditioning…what I call the most important 6-inches to get in shape – is the most important part and start of change.

Kim and I compare and contrast our personal habits. We’re giving a behind-the-scenes peek at coaches.

This is wake-up-to-bedtime with two women’s wellness coaches. What’s a healthy work day-in-the-life, and what are our challenges? We dive into habits we love and hate for ourselves, and how we have adopted them or work we know we still personally have to do.

We both readily acknowledge that knowing science of fitness, and the psychology of change, we’re still both very much in the boat with you.

What’s working:

• Boundaries on most productive/creative time
• Rituals and habits that create structure = freedom

What’s not:

• Not scheduling exercise
• One-more-thing syndrome instead of a hard stop
• Self-worth by accomplishments and productivity

How about you?

• What’s a must for you?
• What’s off limits/out of bounds?
• When does exercise happen for you? Is that ideal?
• What’s your morning routine?
• What’s your nighttime routine?

Connect with Kim:

Website: 

www.TransformationWellnessForWomen.com

Social media: 

Facebook page: www.facebook.com/TransformationWellnessForWomen

Facebook group: www.facebook.com/groups/HealthAndSelfCareForWomenInMidlife

Thank you for leaving a rating (and subscribe!) in iTunes!

If you’d like to be a guest on Flipping 50 as either an expert or to get coaching contact Debra. debra@voiceforfitness.com

Diets about food are abundant! What about detoxing from all the chemicals and pollutants that confuse your hormones, slow your metabolism, and make you feel like it's your fault? You're exercising after all and eating "healthy" but nothing, nada, no progress? Well, never fear, it doesn't take less food, more exercise, in fact quite the opposite though it does take paying attention to some other things. 

The hot topics this time of year are health and fitness. Most often there's a buzz about a diet of some kind. You most likely found me and are here too find answers to fitness after 50. The right nutrition for right now, not a diet is a part of the answer for that. Since I’m a believer I’m preaching to the choir with this Flipping 50 community, I just wanted to post a gentle reminder that toxins are everywhere, not just in our food and water.

If we don’t weed them out, like a garden, the fitness you’re working for may not have a chance to flower.

Here are six areas you can focus on during this health-focused time of year (I’m not including people – that’s up to you!) that either contribute to your health or to your stress.

Pantry Raid

1. Tossing expired items
2. Organizing new recipes
3. Stocking up on every day dry goods and travel items

My favorite skin care items come in sample sizes and travel-friendly sizes. I love two lines for travel: AnnMarie Skincare and The Spa Dr  - 

they both help me fight off the dry, stale air in hotels, airplanes, airports and deal with changes in climate.

4. Supplement stock up (mentioned on the show: Multivitamin, Omega 3with D3, Probiotic, Digestive Enzyme, Magnesium)
5. Protein restock (for smoothies and beyond – still time to get this success kit for 20% off this month)
6. I didn’t mention this on the episode - If you’re really going all-in on this toxin-free diet, have your water tested. Know what your heavy metal levels are and whether you have fluoride or other toxins that can damage your hormone balance.

The six other areas of a toxin-free diet lifestyle I mentioned on this super short episode that I suggest you tackle one a week are:

A Tech Cleanse

1. Set boundaries on being online vs. being productive
2. Set purpose: research, writing, posting, community
3. Cautious contact – if it’s on your body, in your pocket, or up to your ear, it’s too close.
4. Overnight success – unplug electronics surrounding your head. Remove them from the bedroom completely is even better.
5. Midnight to midnight cleanse once a week – it may cause withdrawals but you can do it! This one will really be reminiscent of a diet in the true sense! A toxin-free diet is really tough when it comes to tech. We’re addicted.

 Skin Products

1. Toss old products – just like the kitchen you can have expired products here that just need to go!
2. Stock up on Plant-based oils and toxin-free skin care products 
3. Cover your home, gym bag, and travel needs so it’s easy to be ready and less stressed if you frequently pick up and go to get ready somewhere else.

Closest Cleaning

1. Donate items you haven’t worn in two years
2. Store items you haven’t worn in a year
3. Shop post-holiday sales: PJs, exercise clothes, outerwear if you need them

 Clothing Care

1. Spare the wear and tear.
2. Minimize the water use by truly evaluating a need to wash clothes.
3. Clean cleaning products.
4. Dryer care – toss your toxic dryer sheets full of fragrance and move to something better.

Cleaning and Air Care

1. Essential oil blends rather than your fragranced candles and room scents.
2. Fragrance and chemical-free environmentally friendly cleaning products or essential oil blends for that too!
3. Diffuser/humidifier for a dry winter air solution

Share your favorite ways to clean and purify. Using essential oils? Making your own soaps and lotions? 

Please leave rating in iTunes! We really appreciate you!

Wake up your workout and your results with these four simple ways to increase the intensity. You can change speed or weight, properly, depending on your body and goals. 

If you're a beginner or restarting your workout, set your foundation again first. Then you can look at adding one or more of these in a couple weeks. Women over 50 lifting weights are setting themselves up for a higher metabolism and optimal hormone balance. Ultimately, that's stronger, fitter, faster. 

Weight training workouts can change the shape of your body like aerobic exercise cannot. You can change proportions and add definition in ways not possible with aerobic only workouts. 

You can get a lot more done in a lot less time with a lot less injury risk too. 

I share four key ways to change your workout results. 

1. Add Power

Once you've been lifting slow and controlled for a foundation building that guarantees your joints, ligaments, and connective tissue are ready for more, try reducing your weight slightly and adding a little speed on the lift. Stay in control and always lower with care.

2. Lift Heavier

If you've let yourself settle into a routine with the same weights and same reps chances are you're ready for heavier weight to get better results. Choose this one for joints you have no problems with and leave your injury-prone joints alone. 

3. Slow Down

The more time your muscles are under tension, the more results you'll get. So if #2 and increasing the weight isn't possible, or makes you feel vulnerable, try slowing down. Take 3-4 seconds to lift instead of 1-2. Take 6-8 seconds to lower instead of 3-4. 

Consider adding time to the end points too. A tempo can go like this: lift 4- hold 2- lower 4- hold 2. That will make the same weight feel much heavier. 

4. Rest Longer

Take longer rest between exercises that tax the same muscle groups. A little more recovery has been shown to improve muscle adaptations. That might mean more definition a little faster. 

Resources:

Fit-U

https://www.flippingfifty.com/fit-u

Lorna McLaren, bestselling author of Before it Hits the Fan:Quick Communication Tips to Help You Resolve Conflict and Reduce Stress shares secrets for business that can help you reduce holiday stress before it starts too.

She’s a corporate trainer and international speaker on effective communication, conflict resolution, and stress reduction. That is the perfect trilogy for emotionally charged holidays or any time of year if you’re a woman in midlife more susceptible to the negative effects of stress thanks to hormones.

It’s no secret that over 80 diseases are directly tied to stress. We’re taught to exercise, eat healthy, and yet we aren’t given extensive tools to deal with stress. Our environment may have conditioned us to respond certain ways that are dysfunctional. If it’s your norm you don’t even realize that you’re doing it. Leave this episode with a new awareness of what triggers you, how you might trigger others, and with a bag of tools to protect you and them!

How listening can help you:

• Reduce year-end work-related stress
• Reduce family conflicts at holiday gatherings
• Reduce your interval argument over treats, sweets, and cocktails
• Learn how to reduce your stress in the heat of the moment

Lorna shares how positive words can influence your brain and your emotions dramatically. Interestingly enough some words you might think of as positive really can give us a negative emotional reaction. Time to check in with yourself on this one! One of the examples she gives reveals just how much we devalue self-care.

Join this conversation by listening. Change years of conditioning by creating awareness of where you’re sabotaging yourself or possibly others unintentionally. Are you the victim of stress at the office or causing stress, or both? Find out!

Sample chapter titles from Lorna’s book:

• Conflict Happens
• It’s Smart to Know When You’re Stupid
• Stop and Stall
• The B.I.T.C.H Perspective
• Focus your F.E.A.R.
• People Rarely Argue with their Own Information
• Just do Your Best and Flush the Rest

Get Lorna’s Book:

www.BeforeItHitsTheFan.com 

In addition to your free digital copy of Before It Hits the Fan you’ll also get bonus links to reduce stress

Interested in having Lorna for a content-rich keynote or for corporate training?

www.LornaMcLaren.com

Dr. Deb Butler utilizes a blend of brain science, nutrition, physiology, life coaching and life lessons, teaching REAL weight loss — lasting weight loss — starts from the inside out. Inside your BRAIN.

At 50 years old, when she started her latest round of dieting at Weight Watchers (so she could lose the same 30 pounds for the 100th time), she had one big NEW problem... the weight wasn’t coming off like it used to. She was depressed and not sleeping. Her doctor said, “Welcome to menopause.”

She KNEW there had to be a better way.

Connect with Dr. Deb Butler at her podcast, Thinner Peace in Menopause and Beyond, drdebbutler.com/podcast

Dr. Butler’s special offer for Flipping 50 listeners is a 30-minute:

drdebbutler.com/workwithme add Flipping 50 in the subject line

Other links mentioned in this episode:

Dexter Yeats podcast 

Favorite Quotes from this episode:

 “we love depending on things outside ourselves for information about ourselves”

Are you counting calories, points, and steps in hopes of lasting weight loss? Then comparing them to some superficial bar? You’ll want to listen to our discussion of where the real answers for lasting weight loss are.

“we think….”

Do you have beliefs about lasting weight loss that you’ve had for so long that you’ve come to think of them as truths? What if you doubted those thoughts and reconsidered?

“We realize what works for us and what doesn’t work for us”

Why is now the perfect time to focus on you and finally have lasting weight loss? You’ve collected data for decades. Shouldn’t it be worth something? 

“we have to be fed up”

Lasting weight loss happens. But you have to be ready for change. You have to be more uncomfortable where you are than going through the discomfort of change.

 “The sooner you connect into your body…”

Are you avoiding mirrors, buying clothes so you fade into the background waiting until you have lasting weight loss? Instead of disconnecting and disowning what if you stepped into it and all the emotions that come with it right now?

Bestselling author Dr. Steven Masley shares tips about what to do and what to avoid to prevent memory loss, and improve concentration and brain function. His newest book The Better Brain Solution comes out in January and he's here to talk about his recommendations for supplements, food, activity and more. 

It's not just genetics. There's plenty that you can control. Maybe you have started to misplace your keys more frequently. Or you often mix up names of acquaintances. You may enter rooms and immediately forget why. Or perhaps you worry about more serious memory loss in yourself or a loved one.  

Maybe you blame these symptoms on the “natural” aging process. Or maybe you chalk it up to being busy and stressed at work.

But the truth is, none of these are “natural” or “normal.”

Take the Better Brain Quiz

This quiz was developed by my friend Dr. Steven Masley – leading physician, nutritionist, trained chef, author, and creator of the #1 health program for Public Television. It’s an easy and quick tool to help you determine how serious your symptoms are, and it will provide personal insight into how your brain is functioning. 

5 Supplements recommended by Dr. Steven Masley for a Better Brain:

1. Omega 3 through diet or supplements

DHA + EPA combined 1000/mg daily

2. Vitamin D 2000 – 5000/day depending on your needs
3. B12 100 mgm- 500 mgm
4. Magnesium – at least 400 mg.

best options glycinate, malate, chelat, theronate (avoid oxide)

5. Probiotic – 10-12 different types, if you’ve taken an antibiotic recently that wipes them out 25-55 billion a day for months to rebuild them, dietary solutions can include yogurt or kefir if you tolerate dairy and aren’t avoiding it, komboucha, miso, kimchi, and sauerkraut.

What foods can boost your brain? 

 Eating just 1 cup of greens a day makes a brain 11 yeas younger than not eating those greens.

Your brain by weight is 40% fish oil and 60% fat. So, avoiding fat will shrink your brain.

Inactivity>elevated blood sugar, depression, cardiovascular risk factors…all influence brain health but the pivotal component is inactivity.

Carbs with pigment and fiber for good brain health and gut health.

Dexter isn't a typical name for a woman who's 72. Then again, Dexter Yeats isn't a typical 72-year old and probably hasn't been typical ever. That, is probably a good thing. She shares about training, recovery, and a little about life. 

Follow Dexter:

https://www.facebook.com/dexteryeat 

Learn more about ASEA:

http://aseaglobal.com/en-us/products/asearedoxsupplement.aspx

Margaret Webb, author of Older, Faster, Stronger about her super fit year when she turned 50 in 2014. As she did throughout the book, she shares the hope-inspiring research, both personal and published. Learn more about running and aging, and it’s worth the listen even if running isn’t your activity. Exercise of all kinds offer similar benefits Margaret and I dish about in this episode. 

Just a few of the benefits of running mentioned in Margaret’s book and our chat:

Mitochondra, your energy powerhouse, once thought to decrease in production naturally with age now we know can remain as young as a 20 year old’s with the right training.

Telemeres, markers of aging, are longer in runners. That means the longevity of most runners is better. Living longer, healthier, is the goal.

Knees of runners, contrary to popular belief, are often better than those who don’t run – and who carry more weight.

 Brain function, including memory, appears to improve with exercise and be optimal compared to non-exercisers. 

Confidence, you’ve heard here before is the real thing that gets you hooked. Getting sweaty, looking better in your jeans, those are nice, but the empowered feeling you have is what will keep you doing it.

 If you’re wondering if it’s too late, tune into this episode. Women who began at 50 or older are experiencing amazing results and living life fully mentally and physically. If you can’t run or it’s not your thing, listen anyway! This is not only about running.

Contact and follow Margaret:

http://margaretwebb.com

Facebook: https://www.facebook.com/olderfasterstronger

Twitter: https://twitter.com/MargaretWebb

Get your copy of Older, Faster, Stronger 

Add your comments at https://www.flippingfifty.com/podcast

and please leave us a rating in iTunes: https://itunes.apple.com/us/podcast/the-flipping-50-show/id903871206?mt=2

Margaret Webb has written a great book where she serves as the guinea pig, making it very personal. Then she weaves research thickly throughout every page in a reader-friendly way. Then at the end she has conversations with some of the movers and shakers in women’s running about their own journeys and their contribution to women’s health. It’s a must read.

Special thanks to Margaret for her words of encouragement and coaching at the end of our talk. 

Susan McNamee is doing her 8th Ironman Sunday November 26, 2017. She's 65. A little over three years ago she had done one just a few months before. She's been busy and she's thriving on the triathlon lifestyle. Hear her #nevertoolate story. Prepared to be inspired. She's definitely still got it!

Want to connect and follow Susan?

https://www.facebook.com/susan.mcnamee.16

https://www.instagram.com/susanmcnamee/

https://twitter.com/susanmcnamee

Dr. Grace Liu PharmD, the Princess of Poo, shares the poop on health, weight loss, fiber, and probiotics. Don’t miss as we dish on coffee! What scale should be using to measure your health? 

Mentioned on the show:

Bristol Stool Scale

Get your Complimentary Gift eBook "Magic In Your Microbiome"

Connect with Dr. Lui:

TheGutInstitute.com

Follow @Gut_Goddess Twitter & Instagram

Follow The Gut Institute Facebook 

For some of the additional gut support, Dr Lui mentioned:

Probiotics for fat loss:

--Bifido|Maximus (contains Bifidobacteria longum)

--UltraFlora Control

Bone health and osteoporosis should be on everyone’s mind. As we age better and longer, bone health requires some specific attention. It’s not just about getting exercise, calcium, or even lifting weights. It’s in the how, what, and when that you observe lifestyle habits that make you more or less vulnerable to bone loss. My guest today is Teri Cochrane. 

Teri received her Bachelors of Science from the University of Florida, she is a graduate of the Huntington College of Health Sciences, The National Institute of Nutritional Education, the National Leadership Institute, and the Upledger Institute. Teri is a Certified Nutritionist and a member of the International Association of Healthcare Practitioners and National Association of Nutrition Professionals. She also has certifications and extensive experience in holistic medicinal practices.

Teri reinforces myth busting in alignment with Flipping 50. Bless her heart! There’s no if this, then that rule that says if you’re a certain age, then you can expect this! If there is… you can start changing your expectations and get different results.

If you’re currently supplementing or considering supplementing for bone density you’ll want to listen to this episode. Remember that with supplements there is always the balance of pros and cons. You want to look not only at what you eat or take, but also how well it’s absorbed. What is the bioavailability of the foods and nutrients you ingest?

Teri shares the biggest secret of all. Don’t miss it. It wasn’t about the risk of bone density supplements that are being used today. It wasn’t about the new one and research on it that she and I discussed.

The biggest truth Teri shares is that we need:

1. to become more aware of what we don’t know
2. and then do something about it when we know it 

Resources mentioned on this show:

https://tericochrane.com 

https://www.algaecal.com

https://www.flippingfifty.com/bone-health-mini-course

itunes: https://itunes.apple.com/us/podcast/the-flipping-50-show/id903871206?mt=2

The holidays are coming. It's not impossible to stay on track, love the season, and yourself after. A little pre-festivity planning will carry you through. 

https://flippingfifty.com/28-Day-kickstart for a special month of support now until your session starts, plus with the bonuses that you can start using right now. $15 coupon to every class participant winners who successfully navigate December without weight gain. 

Holiday success kit for cravings, easy breakfasts, and satisfying fiber fix for traveling feeling your optimal best. 

Prevent, end, or reduce your back pain with tips from renowned back pain expert Dr Stuart McGill. Hear his methods and means for finding the problem and the solution. Are you believing any myths about back pain? 

Resources from the podcast:

The Book: Back Mechanic

Website: Backfitpro.com

What Have Yoga, Triathlon, and Rebranding Midlife Got In Common? My guest today, Juju Hook, that's what. She too walked away from a "job" in her late 40s to go online and do bigger things. Our discussion of her new book and her why tease the premise of the question, problems, and lies so you can live your best life now. 

Get Juju's book Right Here! 

I can't wait to get my hands on it and I know you'll love it to! 

Hot Flashes, Carpools, and Dirty Martinis--The Quintessential Guide for Turning Midlife into PrimeTime.

How can you be happier, thinner, and have better relationships? Raise your vibe. Robyn Openshaw is the author of 15 books, including bestsellers The Green Smoothies Diet and 12 Steps to Whole Foods. Her latest book, Vibe: Unlock the Energetic Frequencies of Limitless Health, Love & Success, will be released by Simon & Schuster in October 2017.

Get your free book by October 31! 

Flippingfifty.com/vibe

Crunches and sit ups are not the best way to get a strong core. This popular topic is an evergreen source of controversy. The statistics are clear, however. It's easy to feel immune before you're hurt. Here are the tips and the supporting research, both personal and academic. 

flippingfifty.com/flatabsbetterback

Secrets of strength training revealed today. Studies for Flipping 50 listeners who are 50, 60, 70 and want to keep their lean muscle mass or gain more. Boost metabolism, improve body composition and enjoy life more. How often, how much, how many and more all inside.

Join our next program starting soon! Reset your hormones, get a nutrition plan and an exercise schedule for supporting better hormone balance in 28 days. Better not tired. 

https://www.flippingfifty.com/28-day-kickstart

Bored with your exercise routine? Can't go heavier without risking injury? Here's how to get better results with the same basics that get the highest ratings for making you Hot, Not Bothered. Tip #77 from the new book! 

Available for pre-order now on Amazon.com: 

https://www.amazon.com/dp/B0741QHQNX

Could a tea habit prevent cancer? Maria Uspenski is the founder of The Tea Spot, where her mission is to advance healthier living through the everyday enjoyment of whole leaf tea. Her message is simple and powerful - tea in its freshest form is sustainable, and renders exceptional flavor and unmatched health benefits. Maria was recognized as the “Top Tea Health Advocate” at the 2017 World Tea Expo.

For more information about The Tea Spot and Maria's book Cancer Hates Tea visit:

http://theteaspot.com/ebook

Twitter @uspenksi

Email: maria@theteaspot.com

Working on fitness, attitude and health requires confidence as much as it instills confidence. That's why two Flipping 50 winners get a virtual makeover from Sandra Veum of mymariposastyle.com as they're shifting gears and making changes in their health, wellness, and lives.

Connect with Sandra at mymariposastyle.com or find her on Pinterest at SandraVeum

First up is Michele.  

Next is Cally. 

For the full show notes and images please visit flippingfifty.com/podcast episode published September 5, 2017. 

Exercise alone can't create the lean muscles you want or need to boost metabolism. The right amount of overall nutrition and specifically, protein, is a critical part. Less exercise (with more purpose) and more food (also with more purpose) make over 50 fitness achievable! 

Freebie about muscle loss: 

https://www.flippingfifty.com/get-lean-stay-lean-after-50/

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3354005/

 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3790587/

It takes Leucine: American Journal of Physiology - Endocrinology and Metabolism Published 1 August 2006 Vol. 291 no. 2, E381-E387 DOI:10.1152/ajpendo.00488.2005

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/resistance-exercise-enhances-myofibrillar-protein-synthesis-with-graded-intakes-of-whey-protein-in-older-men/3D6DF3A0BD1E312A3BD39CB0A4361B0F

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

Build bone density and reduce risk of falls and fractures with the right exercise. For energy and vitality to flip 50 you need to know how to protect bones with the best exercise to keep you safe, strong, and doing the activities you love. I answer these questions:

• Can you increase bone density after menopause?
• What 4 types of exercise support better bones and reduced risk of fractures? 
• What is the difference between osteopenia and osteoporosis exercise?
• What's the science behind best exercise for bone density?
• What's the best exercise to strengthen your hips?

It's never too soon to start building better bones. 

Get the Flipping 50 news and be the first to get the Osteoporosis mini course. 

Other resource mentioned: The After 50 Fitness Formula For Women

Dr. Partha Nandi M.D. is a practicing physician and host of the Emmy award­winning internationally syndicated medical lifestyle show "Ask Dr. Nandi". Known as the UnDiet Doctor, Dr. Nandi travels the globe speaking about his no nonsense approach to food & fitness, how he combines Eastern & Western philosophies and the science behind the amazing health benefits of spirituality, mindfulness and community.

In this special edition podcast I ...can't keep a secret! This message is too big and too important. If you chase exercise, chase healthy diets, and yet you miss some surprising and important components of real true to the core health, you may leave something on the table. 

resources mentioned on the show:

The book: www.Askdrnandi.com/hero

(available for pre-order now...sshh, how many days til Christmas?)

https://www.facebook.com/AskDrNandi

and then grab Dr. Nandi's Superfoods cookbook right here~right now and start eating your way to health

You're awake! Yes, carbs can be your answer to weight loss. The connection to serotonin and relaxation is one to explore if you've jumped on the low carb bandwagon to find you can't stick to it, you're depressed, have no energy, and thus, can't lose weight. But there's one other big reason to include carbs if you're a woman over 50 and I cover it here. Plus, learn about a new way to track your measure of mood, heart rate, blood pressure, sleep and more! 

Resources from today's show:

 Helo Tracker (username Flipping50)

28 Day Kickstart

The After 50 Fitness Formula For Women (DIY course) 

Feeling good means looking good and looking good means feeling good. Commitment to health habits and self care often comes down to self worth and self image. The sage advice to "get dressed and groom" no matter what the day brings is a challenge though if you don't know what looks good. Stylist Sandra Veum is here to share tips for dressing for your body type. Connect with Sandra at my mariposastyle.com and to be considered for one of three lucky women we'll select for a Style-over, follow the steps below (we'll keep your identity confidential!) 

Steps 1-2-3: 

1. download, fill out the Q, save, and send back to debra@voiceforfitness.com 
2. Include your #1 challenge right now (an event? A look good now while not yet at your end goal?)
3. Send a picture or two of you that shows your form and body type

(We can block out your face and use just your first name to keep your identify anonymous)

Self-sabotaging? What’s that really all about? Stress won’t disappear long enough for you to lose weight or establish that fitness routine without distraction. How can you work through the stress to get the foundation you need for weight loss, worksite, or family success? Sharon Melnick, PhD. shares her keys to building the confidence to reach goals when stress is high.

Resource for finding your Horizon Point mentioned in the show:

Sharonmelnick.com/horizonpoint

For other juicy bits of information from Dr. Melnick (or a perfect speaker for your next conference) Sharonmelnick.com

Exercise is important! The right exercise can enhance your fat burning and body composition while it increases your energy and life. The wrong exercise can slow your metabolism and disrupt sleep and increase sleep. You don't want to confuse the two! Listen while I share 6 signs and symptoms for the right and for the wrong exercise so you've got a dozen ways to get it right! 

Need more support? Two programs for two different needs begin soon:

Flipping 50's Fit U (you've got more than 20 pounds to lose) 

Flipping 50's 28 Day Kickstart

Today's guest knows they'll stare. She's going to make it worth their while. A Flipping 50 program rockstar joins me today and shares what motivated her to be ready. What does aging well look like to her? What obstacles does she have and what difference does her environment make in her success? Find out inside! 

Learn more about the Fit-U program Ruth did and request to be put on the wait list for the August start. 

flippingfifty.com/fit-u/

Getting or staying fit as a woman juggling work and family during hormone changes requires constant adjusting. The old exercise and nutrition don't work. New recovery needs dictate the level of fitness you can achieve. Here's my personal reveal for a training experience I'm beginning right. Hormone testing, and my personal treatment choices are all going to be revealed. Good or bad, you can come along and follow it. 

flippingfifty.com/podcast

flippingfifty.com/blog

With a list of goals and a daily agenda that includes inspiring women to be their best in their prime, Dorthy Miller Shore is the summer inspire series guest today. At 67 she is running Prime Women online magazine, writing a book that's part of a series, and surrounding herself with women without limits on aging. Hear the health habits and mindset that make that happen. 

Visit PrimeWomen.com

Fitness made easy. Bring all the components you need into one place: address those achey joints, prevent injury, avoid exercise that makes you tired in favor of exercise that makes you better. Pull in the cardio, the strength, and the mobility that keeps you active for decades. That's the goal and it requires a plan. Here's how I plan my own and my clients exercise programs to do all of this and prevent obstacles from getting in the way. Overcome time, traveling, commuting, and boredom, or exercise that is off the direct path to goals. You DO still got it, girl.

Find out more about The Whole Flip (right now it's $10 off PLUS you get some juicy support created to help you get the MOST out of this program). 

If you think water exercise is for wimps, this ultra-distance and marathon runner may convince you otherwise. Vicki Hunter shares her personal and professional (she's a trainer, running drills and skills coach) experience with recovery and running into her second half of life feeling as good as ever. We talk about the psychology of running, recovery, and never being sore! 

Connect with Vicki Hunter: vh7668@gmail.com 

Resources we discussed on the show: 

See Vicki’s profile at RallySport Boulder

http://www.rallysportboulder.com/personal-trainers/

Visit Foundation training: find a trainer

https://www.foundationtraining.com/find-a-foundation-trainer/

If you like today's show, please leave a rating in iTunes and let me know! I love hearing from you.

You're too busy to exercise? Or eat right? What if you owned and operated 7 businesses, with 320+ employees, commuted at least 2 hours daily, and ate every meal except breakfast at a restaurant? That's hitting a few obstacles. Add to that being hit by a car 20 years ago while jogging. Today's guest has overcome some obstacles showing you - and maybe men in your life - that you can too. Hear why he's literally "hard-wired" for success. 

If you have a question for Tom, leave them below the show at flippingfifty.com/podcast and I'll see that we relay the answers! Between 7 businesses, two brand new locations opening in the next 6 weeks (as we release), and trying to get in the exercise and sleep that make all that happen, he's a little busy! 

Please leave a rating in iTunes if you enjoyed the show, it really helps us know what to share with you next. 

Stronger, faster, slimmer and just overall better. Life is good for Jennifer Long who struggled with weight in the upper 200's, losing 100 pounds and gaining it back. She's now 64 down 75 pounds most recently and is feeling stronger and better than she ever did. 

Link to a previous episode with Jennifer: 

https://www.flippingfifty.com/fitness-weight-loss-and-fat-loss-after-60-with-guest-jennifer/

Watch Jennifer's race pictures as she goes weekend to weekend doing 5Ks and more this summer on Facebook.com/flipping50tv 

Got a question, comment, or want to send Jennifer good wishes for her journey? Add them to the comments at flippingfifty.com/podcast (June 20, 2017)

Exercise, nutrition, and flirting with fasting, Tracey returns to Flipping 50 to update us on her progress this summer. One day at a time to permanent weight loss. In two years, she's lost over 100 pounds with consistent habits. Tracey is proof that you can do it, too and you can flip 50 well past 50.

Tracey was a guest on the show over a year ago and she wowed us then with her weight loss. She updated me along the way when she was at an 85 pound loss. She's here to share:

what role did exercise play in your weight loss?

what role did dietary changes play in your weight loss? 

what were the toughest challenges for you? 

how old do you feel?

what do you think about aging? 

Please leave a rating in iTunes if you loved the show as much as I love sharing our guest's message with you. 

Keep coming back for the Flipping 50 summer inspire series! 

If you have a question you wish I would have asked Tracey, please leave it below the show link! She stops by and I'll be sure to reach out and ask her!

Should you eat fat or avoid it? Why can't you lose fat? Which fats are healthy? Flipping 50 guest Steven Masley MD is a physician, nutritionist, trained-chef, author, and the creator of the #1 health program for Public Television. His research focuses on the impact of lifestyle choices - like fat in your diet - on heart health, brain function, and aging. Connect with him: 

www.DrMasley.com

Leave us a rating in iTunes if this was helpful

Weight training for metabolism boosting and muscle loss sparing is a key part of looking good and feeling great in your second half. In this get-started special post I cover the things you need and the ones you don't to get started. Learn how to choose equipment, how to start and to progress. For additional resources:

Get the Muscles in Minutes guide at Flipping50tv.com

Start with a Muscles in Minutes simple series of videos that take less than 12 minutes each. 

Weight loss, specifically fat loss, after 50 gets challenging. It doesn't have to be impossible, you just need to get it right. Is there a difference in the best approach if you have 5 vs 50 lbs to lose? I answer that in terms of exercise, diet, and lifestyle habits for you. Warning: plan a longer walk for this one, there is a lot to cover! 

https://www.flippingfifty.com/fit-u

https://www.flippingfifty.com/28-day-kickstart 

Dr. Joe Tatta, DPT teaches you how to retrain your brain and body so you can live the joy-filled and pain-free life you deserve. He is a doctor of physical therapy, nutritionist, functional pain science expert and #1 bestselling author of Heal Your Pain Now.  He is known for integrating brain science, broccoli, mindset, emotions and movement into easily implemented treatments for lasting pain relief.

The Healer: www.drjoetatta.com

The Pain Quiz: www.thepainquiz.com

The Healing Pain Podcast: http://www.drjoetatta.com/podcasts/

The Program: www.healyourpainhealyourlife.com

Toxins could be robbing you of energy and causing your fatigue. How do you stop this stress and detox? What mistakes are we making when we detox? Dr Brad Gorski shares his experience and the facts on how to know if you need to detox, and how to do it correctly. 

For more information:

Drbradgorski.com

If you're ready to fix your fatigue, change your diet and optimize hormones to feel good again, the doctor is in the house. Learn how women in menopause can optimize hormones, diet and more to feel better. Dr Evan Hirsch overcame his own chronic fatigue with his Fix Your Fatigue program and you can too.

Learn more or reach Dr Evan at: 

FIXYOURFATIGUE.ORG

PMS, stress, sleepless nights can cause cravings. What do they mean? Does your salt craving mean something different than a sugar craving? Is it in your head or a physiological need for something? Dr. Stephen Cabral shares his insights and his personal story of healing from a life-altering illness. 

Connect with Dr. Cabral: 

StephenCabral.com

Sheree Clark knows about needing a change, and life decisions that bring you to the fork in the road. So much she's named her coaching business after it. She shares her own life-shifting flip with me and the reason she's hosting a summit of experts with the same thing in mind: helping you. You want to be here. Attitude, edge, facts and real truths with my life-loving guest today.

Register for this edgy, info-rich, over-the-fence tele summit

http://www.sowhatthefork.com

If weight loss freedom sounds good to you, and dieting, calorie counting, constant focus on foods to eat and to avoid plague your thoughts, tune in. This special podcast highlights an upcoming summit and introduces the founder, Lisa Tyhulski. She's done it. She lost a significant amount of weight in her 40s. She's changed her life, become a trainer, and coaches other women to make permanent changes too. 

If you've thought, "it's too late" or "it's too hard" listen to this and if you want the whole summit you can register here. 

Leave your comments below at flippingfifty.com 

Trish M. Ward is the Soulful Nutritionist. If you have special needs, or have a child who does, you want a custom path to symptom-free, abundant energy, stamina and joy. Today's guest addresses it all with us and we share some resources for you on the show you'll love! 

Connect with Trish at Trishmward.com

Resources mentioned on the show:

The Calm App

Dr. Joan Rosenberg Ted Talk

Could eating more vegetables save your life? Dr. Terry Wahls is a clinical professor of medicine at the University of Iowa. She is the author of The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine and the cookbook The Wahls Protocol Cooking for Life: The Revolutionary Modern Paleo Plan to Treat All Chronic Autoimmune Conditions. You can learn more about her work from her website, www.terrywahls.com.

Two studies in Bastyr University that are asking patients with MS or Parkinson’s disease about whether they are following the Wahls diet.

http://bastyr.edu/research/studies/complementary-alternative-medicine-care-multiple-sclerosis-cam-care-ms

http://bastyr.edu/research/studies/complementary-alternative-medicine-care-parkinsons-disease-cam-care-pd

The links to our Nations MS Society funded research:

http://www.nationalmssociety.org/About-the-Society/News/National-MS-Society-and-University-of-Iowa-Launch

Unlike any other health coach you’ll meet… Christie Miller had successful careers as a Financial Analyst, Corporate Attorney, Interior Designer, and LA County Sheriff before discovering her true passion: motivating and coaching people to make meaningful changes in their lives.

She's got a new mission and a new summit. Join us both there! 

Register for the Summit

Get spring off to a Kickstart with my 28 Day Kickstart! Then celebrate my birthday with me by becoming a Cafe member of our community for a year long trip around the globe with for 85% off the regular rate.  

28 Day Kickstart with me!  this April!

Join the Cafe right now at 85% off!!

Dr. Devaki Lindsey Berkson connects the dots of science, informing the public about emerging health issues and then recommending safe, natural answers. She pioneered the concept the unappreciated role of hormones and intimacy with the gut. She shares with Flipping 50 the good and bad estrogen, talks soy or not to soy, and her brand new book Sexy Brain. 

Learn more about Dr. Berkson and her new book:

DrLindseyBerkson.com/sexybrain/

Reach here at dlberkson@gmail.com

 Resource we mentioned:

Natural Answers for Women’s Health (available on Dr Berkson’s website)

Your gut is your gateway to excellent health. “Happy Gut—The Cleansing Program To Help You Lose Weight, Gain Energy and Eliminate Pain” author Dr Vincent M Pedre to helps people resolve their gut-related health issues. His new book is out March 13, 2017. 

Dr. Vincent M. Pedre is the Medical Director of Pedre Integrative Health and Founder of Dr. Pedre Wellness, Medical Advisor to two health-tech start-ups, MBODY360 and Fullscript, in private practice in New York City since 2004. He is a Clinical Instructor in Medicine at the Mount Sinai School of Medicine, also certified in yoga and Medical Acupuncture.

Get your gift from Dr Pedre here: 

Happygutlife.com/gift

Through functional medicine, whole foods and self-care practices Dr Mariza Snyder was able to heal her adrenal dysregulation, fatigue and chronic migraines related to hormone imbalance.

Dr. Mariza Snyder is a passionate wellness practitioner and public speaker with over 8 years of experience focusing on women's hormone and menopause health.  Dr. Mariza leads a community of women who educate about nutrition, detox programs, self-care rituals and essential oils. She graduated Cum Laude from Life Chiropractic College West in 2008. She has a background in biochemistry and certifications in nutrition and aromatherapy. 

Get her brand new book now! The Smart Mom's Guide to Essential Oils plus bonuses! Right Now!

Want to know what's triggering your skin problems? Dr. Trevor Holly Cates, The Spa Doctor, who btw, has a face for TV thanks to walking her talk, joins me today. Her new book Clean Skin from Within is for anyone who wants to whip up recipes at home or who wants to indulge in her skin care line void of toxins and full of natural organic ingredients. Wrinkles and pimples right now? Answers within! Be sure to grab your free copy of her book below! 

Get your free book AND better skin now! 

Finances are stressful or freedom. Certified Financial Planner Karen Peterson shares simple tips to empower you around your current and future finances. Spend, save, and secure your future for freedom and fitness in all areas of your life. 

Leave your questions and comments at flippingfifty.com

If you have questions about thyroid, adrenal fatigue, and what tests to request, this is your episode. Dr Amy Myers, is a renowned leader in Functional Medicine and a 2x New York Times Bestselling author of The Autoimmune Solution and The Thyroid Connection.

http://thethyroidconnection.com/

Leave a comment or question after the show at flippingfifty.com

Dr Anna Cabeca is an expert on menopause! Not once, twice but three times having been there and an OBGYN you want to know, she's helping women revive their intimate relationships. She's sharing a brand new over the counter solution you're going to want to hear about! Julva is out just in time for some Valentine's Day fun. 

Learn more at Julva.com

Learn more about Dr Cabeca's programs: SexualCPR.com

Celebrity Chef Dr Meg Haworth was struck by lightning and survived drowning. What makes her your new best friend is her simple way of thinking about food and the power it has to heal. She shares tips for knowing your fish oil is healthy for you or not and for planning food in a way that is so simple! 
Get more on Meg at www.meghaworth.com/free-gift/

Leave your comments and questions below.

Can we talk about sex in your 50s and 60s? Dr. Jolene Brighten is a licensed Functional Medicine Naturopathic Doctor, best selling author, speaker, and mother. She's here to talk about lighting the fire. Warning: you're in a no-settling zone and we get after all things your mother never shared with you. Grab Dr. Brighten's gift here: 

https://drbrighten.com/hormonekit/

and leave us a note if your Valentine's Day is better than chocolate and flowers. (what happens in Flipping 50 stay's in Flipping 50)

Skin care after menopause changes. What's the secret to younger looking skin? Cracking the Beauty Code author Dr. Anne Marie Fine shares her personal and professional secrets. The sunscreen secret, the cooking secret, and the white glove trick that prevent wrinkles and add glow!

Her new book is out soon!

Visit Dr Fine at www.Drannmariefine.com and leave a comment or a question about skin care you'd like answered here! 

What you think matters. Identify some psychological ways to prime your body to get more fit without changing anything else. Is it as easy and as hard as changing your mind. Read more in the blog at https://www.flippingfifty.com/blog published January 17, 2017. 

As always, I love to hear from you. Have you had a breakthrough because of a change in mindset? 

Brenda is a breast cancer survivor, and in preparation for knee surgery and rehab after she began a journey that's led to losing 115 pounds. Here's are six tips Brenda shared during our time together: 

1. Start with exercise you love

2. Flip foods you can't have for those you CAN

3. Make it hard to do the wrong thing

4. Drink water first 

5. Train the voice inside your head

6. Write it down to look at clues

The one that's not on the list is this: share your story. What you've learned may help someone else. The first step is learning something, applying it to your own life, and when you can teach it to someone else, something even more magical happens. 

Brenda's blog is here: http://sharingglutenfreerecipes.blogspot.com

Share this podcast with someone. 

If you're tired, bloated, not sleeping well, and suffering from brain fog, it's not just a busy life. It can in fact be what you had for lunch! Listen as I share an email from a Flipping 50 community member who made the connection between food and her energy. Find out how to flip the switch, eliminate the foods draining you, so you can get the best plan for getting the best out of your second half. 

https://www.flippingfifty.com/28-day-kickstart 

Goal setting is big. Let's talk habits with Rico Caveglia. What mistakes are you making that might set you back where you started in 2017? He is a certified personal trainer, nutritionist, author, workshop leader and multi time Gold Medalist California State Senior Olympics. He is an award winning author of 15 books and numerous videos/articles on wellness and longevity. He has 31 years experience training/coaching many of San Diego's most prominent citizens.

Contact Rico here: www.agelesslivinglifestyle.com

Leave your comments below! I love to hear from you!

New Year's Resolutions or not, a fresh start is always an opportunity to set goals, and get clear on what you want. Walk through the steps of choosing your goal, setting the actions and determine the big why behind your goal. You know, the thing that gets you out of bed early in the morning. 

The link you want for playing Flipping 50's Wellness Game! 

Deciding what you want is easy. Committing takes another step and Dave Smith of makeyourbodywork.com and I reveal what that is that will make your commitment. We want to hear from you! Follow up here or reach dave@makeyourbodywork.com 

The best of weight loss, motivation, success stories, and weight training. It's all right here: the top six episodes with the biggest downloads from 2016. This is what you said, and I'm excited to agree! 

Get all the show notes and links to these episodes at:

flippingfifty.com

Please share the show with your friends! 

Myths about how to build bone density and spare loss of bones are busted today! Here's how to keep your bones strong, avoid fractures, and keep your posture now and later. Weight training for prevention, and more treatment for after diagnosis are discussed.

Read more on the blog at 

https://foreverfitandfab.com/osteoporosis-will-you-be-too-fit-to-fracture/

Joe Friel wrote the bible, the Triathlete's Training Bible that is, along with a library of other books that include Fast After 50. As my guest today, Joe shares his expertise in physiology gained from coaching endurance athletes since the 1980s. As a 73-year old his personal experience is not to be ignored! 

Get answers to the importance of recovery and how long slow exercise can make you lose fitness and more so you can stay fit far after 50, athlete or not.

Connect with Joe at http://www.joefrielsblog.com

Fitness program design is crucial for success. Especially if you're an older athlete or want to lose weight in midlife. You don't have the "wiggle" room to simple "exercise" and get results. You have to avoid injury, avoid just getting tired and balance your goals with what your body needs right now. Today I pull back the curtains and show you what I do and how I think about every session and really have a "big" picture pulling me forward. 

https://foreverfitandfab.com/28-day-kickstart begins to teach you how to do that too. 

For years I said no to supplements and protein shakes. The chemicals, the quality, the increased need for protein all fueled my own conversion. If you're ready and want to try risk-free it's 15% of right now through November 15, 2016.

Use: 150ffeverything 

At: https://foreverfitandfab.com/store

Even the fitness pros and exercise psychology experts need a boost sometimes. Get my top 10 tricks for staying motivated to exercise when time, schedules, or mojo get in the way. Get more support for Flipping 50 at https://foreverfitandfab.com/active-aging-tips

Emotional eating expert, Tricia Nelson shares her story of losing 50 pounds and gaining freedom from food. Tricia has spent close to 3 decades researching the hidden causes of the addictive personality. Tricia is a certified coach, speaker and author of the upcoming book and podcast by the same name, Heal Your Hunger. 

For Tricia's gift, 3 health mistakes smart women make that keep them overweight stressed out and unhappy, go to: 

healyourhunger.com/Debra

If your hormones are calling the shots, respond with the right exercise based on what they say. Ghrelin and Leptin could be wreaking havoc with you and there are answers. Here's signs and symptoms and how to respond. 

Get the full conversation at https://foreverfitandfab.com plus the blog on the same topic https://foreverfitandfab.com/blog