Flipping 50 the Stronger Way

Does building muscle require extra leucine to build muscle after 50?

You've probably heard that leucine is the essential amino acid responsible for stimulating muscle protein synthesis. But does taking extra leucine actually translate into more muscle, strength, and better physical function?

A new study involving older women reveals what happened when researchers added leucine to resistance training and an adequate-protein diet.

Discover what the research really tells us about protein, muscle protein synthesis, and getting stronger as you age. 

Find out what you really need to know about leucine to build muscle after 50!

Questions We Answer in This Episode

If this episode made you flip your workout routine — share it!

👉 Post to your stories, tag @Flipping50TV in Instagram and share the episode to your best friend.

👉 Meet other women, who are done with outdated fitness advice, at Flipping50 Facebook Group.

👉 Subscribe, share, and leave a review if you’re ready to flip the script on Flipping 50 The Stronger Way.

References:

Other Episodes You Might Like:

Resources:

Get the full episode Show Notes HERE.

This episode is sponsored by AirDoctor.

IBS symptoms in women are often dismissed.

Could your gut be telling you something you've been overlooking?

What is IBS and how is it unique from IBD? 

Women experience dramatic gut changes due to hormonal change. How do you know if you’re just tolerating constipation, diarrhea or have something with causation that is treatable? 

If you're ready to stop guessing and start understanding IBS symptoms in women, today’s guest is here to share her personal experience. A conversation you don’t want to miss.

My Guest:

Chloe Melas is an award-winning journalist and on-air correspondent who over her 17-year career worked for NBC News, appearing across TODAY, NBC Nightly News, and NBC News Now. 

Questions We Answer in This Episode:

Connect with Chloe:

Connect with Flipping 50:

Other Episodes You Might Like:

Resources:

Get the full episode Show Notes HERE.

This episode is sponsored by Alloy and AquaTru.

What if moderate weights and higher repetitions could deliver similar results? 

A 2026 study involving women averaging 68 years old offers an interesting perspective on how we approach resistance training as we age. The findings challenge the idea that heavier is always better and highlight why effort, progression, and individual needs matter more than simply increasing the weight. 

Discover how to choose the right resistance, build muscle after 50 safely, and make strength training work for your body and your life.

Questions We Answer in This Episode

If this episode made you flip your workout routine — share it!

👉 Post to your stories, tag @Flipping50TV in Instagram and share the episode to your best friend.

👉 Meet other women, who are done with outdated fitness advice, at Flipping50 Facebook Group.

👉 Subscribe, share, and leave a review if you’re ready to flip the script on Flipping 50 The Stronger Way.

References:

Other Episodes You Might Like:

Resources:

Get the full episode Show Notes HERE.

C-section scar tissue pain may be connected to more than the scar you see in the mirror.

Could an old C-section be influencing your posture, movement, core function, or intimacy decades later?

The good news — It's not necessarily too late

What happens beneath the surface?

Why do scar tissue and fascia deserve a closer look?

How is it connected to painful seggs?

If you've wondered whether C-section scar tissue pain could still be affecting your body in midlife, this conversation is one you won't want to miss.

My Guest:

Janette Yee is a Toronto-based C-section Athletic Therapist and internationally recognized advocate for better postpartum rehabilitation. She is also a former 12-year rugby player with the Toronto Scottish RFC, she is also a Rugby Ontario Hall of Fame inductee and a new HYROX competitor.

With 20+ years of experience in manual therapy and exercise, she created groundbreaking Cesarean Recovery programs to help women reclaim their strength and recovery after childbirth.

Questions We Answer in This Episode:

Connect with Janette:

Connect with Flipping 50:

Other Episodes You Might Like:

Resources:

Get the full episode Show Notes HERE.

Should you do cardio after strength training? 

How much protein do you really need to build muscle after 50?

If you've ever wondered whether cardio is interfering with your strength gains—or whether you need to eat more protein to see results—this episode will help you look beyond the headlines.

Let’s dive into the research on strength training, cardio, and protein intake in women ages 40–77. Make smarter decisions about your workouts based on your individual goals.

When it comes to fitness after 50, the goal isn't to follow every new trend. It's to understand what works for you — cardio after strength training, or should you do cardio then lift the weights?

Questions We Answer in This Episode

If this episode made you flip your workout routine — share it!

👉 Post to your stories, tag @Flipping50TV in Instagram and share the episode to your best friend.

👉 Meet other women, who are done with outdated fitness advice, at Flipping50 Facebook Group.

👉 Subscribe, share, and leave a review if you’re ready to flip the script on Flipping 50 The Stronger Way.

References:

Journal of the International Society of Sports Nutrition. 2026, PMID: 42735207.

Other Episodes You Might Like:

Resources:

Nervous system recovery in midlife may be the missing piece when your usual workouts, recovery routines, and sheer determination no longer deliver the results you expect. 

Are you pushing through fatigue or chasing better recovery scores? 

For women in midlife and beyond, HRV, stress, and the stories you tell yourself can influence the way you respond to everyday demands. 

Discover why building capacity—not simply pushing harder—may help you approach exercise, recovery, and midlife with greater awareness. 

If you're ready to rethink stress and discover a more mindful approach to nervous system recovery in midlife, this conversation is for you.

My Guest:

Cameron Allen is the founder of Neuro Progeny, where he builds capacity training programs for women navigating perimenopause and menopause. He brings 18 years in neuroimaging, more than 8,000 brain scans reviewed, and peer-reviewed research published alongside clinicians and geneticists. His work reframes fatigue as information about a woman's metabolic budget rather than an obstacle to push through, and treats HRV as a mirror on capacity rather than a score to chase.

Questions We Answer in This Episode:

Connect with Cameron:

Connect with Flipping 50:

Resources:

Get the full episode Show Notes HERE.

This episode is sponsored by BEAM Minerals.

Is 15 weeks enough to build muscle postmenopausal? 

If you're wondering whether your muscles can still grow stronger in postmenopause, the science is here. 

You'll learn how to approach strength training, find the right balance between workouts and recovery, and measure progress beyond the number on the scale. 

Discover what the research actually tells us about whether 15 weeks is enough to build muscle postmenopausal — and how to put those findings to work in your own strength-training routine.

Questions We Answer in This Episode

[00:01:48] The study: 15 weeks being enough to build muscle postmenopausal.

[00:12:10] Why isn't the scale telling the whole story?

[00:16:52] Do you really need to lift three days a week?

[00:18:23] Can you get stronger without changing everything?

[00:20:54] How do you build strength safely after 50?

[00:26:04] How do you know your strength training is working?

If this episode made you flip your workout routine — share it!

👉 Post to your stories, tag @Flipping50TV in Instagram and share the episode to your best friend.

👉 Meet other women, who are done with outdated fitness advice, at Flipping50 Facebook Group.

👉 Subscribe, share, and leave a review if you’re ready to flip the script on Flipping 50 The Stronger Way.

References:

Other Episodes You Might Like:

Resources:

Get the full episode Show Notes HERE.

This episode is sponsored by BEAM Minerals and AquaTru.

Perimenopause long term health is about more than managing symptoms or accepting that getting older means slowing down.

What if this stage of life is your opportunity to change how you age, protect your future health, and stay strong and independent for decades to come? 

Dr. Jennifer Rollins joins us to explore menopause care, hormone therapy, bone and muscle health, and why your long-term health deserves more attention than symptoms alone. 

Learn how the perimenopause long term game can become a turning point for building a stronger, healthier future.

My Guest:

Dr. Jennifer Roelands, MD is a double board-certified OB-GYN and Integrative Medicine physician specializing in perimenopause, hormone optimization, and women's longevity health. She earned her medical degree at UC San Diego, completed her OB-GYN residency at Duke University, and a fellowship at the Andrew Weil Center for Integrative Medicine. She is the founder of Precision Health MD and creator of the Midlife Upgrade Academy, reaching over 35,000 subscribers through evidence-based education on hormones and midlife health.

Questions We Answer in This Episode:

Connect with Dr. Jen:

Connect with Flipping 50:

Other Episodes You Might Like:

Resources:

Toxins in everyday life may be hiding in places you’d never think to look.

What if the exposures affecting your health aren't coming from your diet or workouts, but from the water you drink, the products you use, and the places where you exercise?

Let’s explore everyday environmental exposures, potential effects on hormones, and why women in midlife may want to take a closer look at their cumulative exposure.

This episode offers practical ways to become more aware of hidden toxins in everyday life without giving up the activities that support a stronger, healthier life.

My Guest:

Dr. Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps women and men build sustainable, optimal health and longevity. She specializes in helping midlife women restore optimal hormone levels so they can improve sleep, mood, body composition, and how they feel in their bodies.

Stephanie is the Amazon best-selling author of Your Longevity Blueprint and Your Fertility Blueprint, with Your Hormone Blueprint soon to launch. She is also the host of the Your Longevity Blueprint podcast and co-founder of Your Longevity Blueprint Nutraceuticals and the Integrative Health and Hormone Clinic in Hiawatha, Iowa.

Questions We Answer in This Episode:

Connect with Dr. Stephanie:

Connect with Flipping 50:

Full Episode with Dr. Stephanie:

Resources:

🎧 Want to take this conversation further?

Get the full story from this episode HERE.

This episode is sponsored by AirDoctor.

What and how is true during menopause?

Do you really need another wellness protocol?

Know what actually happens inside your body. From brain fog and fatigue to everyday chemical exposures, could your total toxic burden be part of the picture?

A quick cleanse may miss the bigger picture, and how the “last straw” theory can change the way you think about your health. 

Learn what to consider before trying a detox protocol, who should use caution, and why the order and pace of a protocol matter. 

We’re separating science from detox marketing hype. If you’re curious about true detox during menopause, this conversation is for you.

My Guest:

Dr. Gregory Kelly is Chief Product Officer at Qualia Life, naturopathic physician (N.D.), and author of the book Shape Shift. He was the editor of the journal Alternative Medicine Review and has been an instructor at the University of Bridgeport in the College of Naturopathic Medicine, where he taught classes in Advanced Clinical Nutrition, Counseling Skills, and Doctor-Patient Relationships. Dr. Kelly has published hundreds of articles on natural medicine and nutrition, contributed three chapters to the Textbook of Natural Medicine, and has more than 30 journal articles indexed on Pubmed. His areas of expertise include nootropics, anti-aging and regenerative medicine, weight management, sleep and the chronobiology of performance and health.

Questions We Answer in This Episode:

Connect with Dr. Gregory:

Connect with Flipping 50:

Other Episodes You Might Like:

Resources:

🎧 Want to take this conversation further?

Get the full story from this episode HERE.