Could your house, or your office, use a little decluttering?    Get ready for weight loss in a way you’re not used to hearing me talk about it! You have the ability, through decluttering, to change your mood, and potentially your weight.  Could your kitchen counter be reflecting on your resistance to weight loss? Is it a source of comfort, in the way that ice cream is temporarily?    In the episode I share the hotel maids research revealing the power of placebo. What you think matters!!  Not started with your exercise yet or need a restart? Do it now. https://www.flippingfifty.com/5dayflip  Better yet, join us for 12 weeks of STRONGER. Say YES to stronger longer.   My Guest: Heather Aardema is a former clutter-bug turned minimalist and the founder of School of Living Lighter. Struggling to find deeper meaning in her job towards the end of her corporate career, she couldn't take off her extra weight, her home was cluttered, and life felt complicated and heavy. Then, she discovered minimalism—the intentional pursuit of focusing on what matters most by removing the distractions that remove joy from life—and felt herself getting lighter by the day. She walked away from corporate, embraced a new way of living, and today has helped thousands tackle their clutter, un-complicate their lives, and lose their excess mental, emotional and physical weight for good. Questions We Answer in this Episode:   What do you do when you can't exercise the way you used to and have FOMO? (JOMO - joy of missing out - is the antidote)   How do you define clutter? Is it more than an uncomfortable amount of stuff?   What are some examples of mind, body and home clutter?   Is there a connection between our physical clutter and our weight/health? (research supported)   Can this be subconscious self-sabotage (self-preservation)? Not really ready … and we don’t have to deal with the emotions.. If there’s an easy “other” reason.   How do we take the lighter path? (embracing the concept that less can be more)   Decluttering, whether you need to lose weight, or want to gain energy and a sense of personal vacay right at home, is always a good idea. Let me know if you’ve tried this consciously, OR if you too have moved and realized unintentionally what a gift downsizing can be.  Join Heather’s Live Lighter with Less masterclass: https://www.flippingfifty.com/lighter Heather on Social: Facebook: https://www.facebook.com/schooloflivinglighter Instagram: https://www.instagram.com/heatheraardema/ Mentioned on this show: Maid 7 NY hotels were told how important physical exercise is for health and wellness  https://pubmed.ncbi.nlm.nih.gov/17425538/

Getting Lighter Redefined: Decluttering Weight Loss

The podcast for women in menopause and beyond who want to change the way they age. Fitness, wellness, and health research put into practical tips you can use today. You still got it, girl!

Nutrition

Fitness

Health & Fitness

If you’re juggling the desire for longevity benefits of fasting with the need to prevent muscle loss in menopause, this is for you!! Prioritize your fasting and lean muscle goals and objectives! In this episode we guide listeners on how to set their health and fitness goals based on their current status, determining when fasting is a suitable approach, and balancing the benefits of fasting with the necessity to prevent muscle loss in menopause. Exertion Levels During Fasting? What should and can you do during physical exercise when fasting? Fasting for Women Aged 45-70 is unique. Yes, longevity but no to frailty. How do you juggle this? My Guest: Shawn Wells, MPH, LDN, RD, CISSN, FISSN A globally acclaimed expert in nutritional biochemistry, known as "The World's Greatest Formulator," boasts over two decades of experience, formulating over 1000+ products globally and holding more than 25+ patents, including market leaders like TeaCrine and Dynamine. As a Registered Dietitian, Certified Sports Nutritionist, and with a Master's in Nutritional Biochemistry, this professional has profoundly impacted the supplement industry and healthcare sectors. Serving as Chief Science Officer, they were instrumental in driving a major nutrition company's $125MM annual revenue and played a pivotal role in transactions exceeding $425 million. Their business acumen is complemented by ownership stakes in eight enterprises. Notably, they are a revered keynote speaker on psychopharmacology and mental health, sharing their expertise worldwide. Their journey overcoming personal health challenges adds a layer of inspiration to their contributions, which extend through documentaries, TV appearances, and comprehensive online resources, helping to optimize health and well-being globally. Shawn brings a wealth of knowledge from his extensive research and personal experiences. He will offer actionable advice on how to prevent muscle loss in menopause. Questions We Answer in This Episode: Clarification on Fasting: Addressing common confusions about fasting, such as:  How long should one fast? [00:07:53] How to know when fasting becomes excessive? [00:14:47] What qualifies as fasting (e.g., low-calorie diets, eating windows)? [00:20:25]  Website:  https://shawnwells.com/ Website for custom formulations: https://zonehalo.com/ On Social: Instagram - https://www.instagram.com/shawnwells/ YouTube - https://www.youtube.com/c/shawnwells Facebook - https://www.facebook.com/Ingredientologist LinkedIn - https://www.linkedin.com/in/ingredientologist/ Twitter - https://twitter.com/Ingredientology Pinterest - https://www.pinterest.com/ingredientologist/ TikTok - https://www.tiktok.com/@ingredientologist?lang=en Other Episodes You Might Like: Pair Exercise and Fasting After 40: https://www.flippingfifty.com/intermittent-fasting-and-exercise/ Midlife Changes with Intermittent Fasting with Gin Stephens: https://www.flippingfifty.com/midlife-changes/ HRT to Avoid Muscle Loss After Menopause? Is It the Answer?: HRT to Avoid Muscle Loss After Menopause? Is It the Answer? (flippingfifty.com) Overcoming Confusing Muscle Loss During Menopause: Overcoming Confusing Muscle Loss During Menopause (flippingfifty.com) Resources: Blood Glucose Monitor: https://www.flippingfifty.com/myglucose What When Why to Exercise for Women 40+: https://www.flippingfifty.com/wwwexercise 

Can You Fast to Prevent Muscle Loss in Menopause and Beyond?

If this is you overdoing exercise in menopause, it’s very possible you might be saying that you love exercise so it’s not you. In this episode I’m going to talk about:  Low dopamine receptors Addiction  You see it in those recovered from drugs or taking a break from drugs only to become obsessed with exercise. It’s the similar phenomena. They want to feel good. The only time they do feel good might be when they’re at the gym or running depending on the activity of choice. For midlife women, exercise sometimes goes flat. The same exercise they use to do no longer gives that sense of high. The feel-good hormones aren’t released at the same level. It’s because there are fewer dopamine receptors. The very thing you’re doing, the discipline, the regular schedule that once was admired and possibly a source of pride and reason you were fit and envied, now can actually be causing exhaustion, loss of muscle and not just not working. It’s likely getting the opposite desired effect. You might just watch a friend, an inactive counterpart until now, start exercise and make beginner progress that leaves you envious. You wonder, why is this happening to me? And it’s almost like an addiction. You want to feel good, Overdoing exercise in menopause is about wanting to feel like your old self again, so in effort to “get back to how you used to feel” you try the exercise you used to do. That, friend, is going to backfire big time. The hardest thing for you to do, is the thing you must, and that’s stop working out so much.  How to Stop Overdoing Exercise in Menopause That’s hard so here are a few suggestions. Kelly was a client back in the 90s. She worked full time and got up daily to work out beforehand. You might know her. Every gym has a Kelly. She was at the gym before it opened, waiting for the employee to arrive unlock the doors and turn on the lights. But Kelly’s over-exercise in midlife (combined with undereating, too little recovery time) got her injured and unable to do anything but swim. In a University town with no less than 3 pools, Kelly couldn’t find one with hours to help her get her exercise “fix” in before work. So she got up at 4 to drive 30 minutes to a neighboring town, swim her lengthy workout at the Y there, and return in time to be at work at 8am. Janet, worked a shift at a hospital and still belonged to a gym in a neighboring town she used to live in. She would get up at 3am to drive 45 minutes (one way) to work out at the gym and still make it back in time for her early starting shift. She’d put in a full day and if it was light outside after work she would often walk 1-2 hours more even though she was on her feet all day. Erin was a pre-physical therapy student. She was as driven by her workouts as she was to succeed in school. She would workout for 1-2 hours every morning and again at the end of her school day, having a bagel and some tuna for lunch, but eating little else and rarely if ever taking a day off. She would get ready for school in the locker room, drying her hair in her underwear, little by little becoming so emaciated her ribs protruded from her chest and her pelvic bones from her hips. She still felt fat. While some of these situations might overlap eating disorders, they are also of an addictive nature. The drug of choice is exercise. The amount of exercise it takes has escalated to a point it is doing damage to the body but the brain no longer sees it or care. That’s not necessarily you, but we often get so lost in our own thoughts and believe whatever it is we’re thinking is true. While all that’s true is our belief of it. You don’t have to be at such an extreme to experience accelerated aging and negative effects on muscle mass. How to Give Up Overexercising in Menopause for the Results You Really Want The solution has got to be something to support the balancing of your hormones. Muscle is an endocrine organ. It can influence insulin, cortisol, growth hormone and testosterone. Of those, do you know which is the most important? Pregnant pause here while I wait for you to answer. Here they are again: insulin, cortisol, growth hormone and testosterone. Which is most important? The most important hormone to control is cortisol. If you don’t, the negative spiral looks something like this:  Cortisol rises (or tanks) Blood sugar rises (even if you ate nothing) – inflammatory response Insulin rises (you’re in fat storage) Cortisol blocks production of progesterone so that alone can put you in estrogen dominance (fat storage) Cortisol wonky usually negatively impacts quality of sleep Ghrelin and Leptin are off the next day  We can’t shoot all our stressors. But we can find joy. Positive hormones dopamine, serotonin, oxytocin and endorphins from exercise all help to offset this. If you would and could do ONE thing today, this week or this month that would help you improve ability to burn fat, gain muscle, sleep better, decrease cravings… it would be optimize cortisol levels. Here are some suggestions:  Go for frequent walks Get outdoors Spend time with a pet Call a friend Enjoy a belly laugh (movies, jokes, friends) Try yoga instead of HIIT Try Pilates for a week instead of tough strength training workouts  Do you want to lift (and lift heavy) and does HIIT have a place? Absolutely, but not if it’s backfiring. Then we take those out, build the movement foundation again once we regain the energy. We call it here, Restore Before More™. In a state of cortisol imbalance we don’t have the building blocks for lean muscle. Once you essentially plug the holes on a sinking ship, it stops sinking and we can focus on moving forward again. Can you relate? I’d love to hear from you if you want to share even anonymously. Resources: What, When & Why to Exercise for Women 40+ summit: https://www.flippingfifty.com/wwwexercise 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like: Understanding the Role of Cortisol and Exercise in Menopause: https://www.flippingfifty.com/cortisol-and-exercise/ Cortisol: Don’t Let It Derail Your Fitness: https://www.flippingfifty.com/cortisol-hormone/ 

Overdoing Exercise in Menopause: The Struggle to Scale Back

Reverse biological age with the concept of a secret clock within your body. Imagine it can make you look and feel older or younger than you are. It's like having a magical switch that can change how old your body seems. Believe it or not, our unconscious mind holds a lot of sway over our health and aging process. Hidden emotional traumas play a big role. But here's the exciting part: we have the ability to change how we respond to stress and emotional challenges, effectively hitting the rewind button on aging. It's all about taking control and making small shifts that can lead to big changes in how we look and feel. My Guest: Neuroscience has shown that 95% of our life experiences are shaped by unconscious programs. Dr. Olga Stevko, MD from Russia has created a unique and powerful methodology that allows her to identify and transform unconscious programs which are caused by stressful life events and trauma, including trauma passed down genetically as transgenerational epigenetic inheritance. These programs influence how people perceive themselves, others and the world around them and also affect nervous system responses that impact both body and mind. This phenomenon creates a wide variety of physiological, physical, mental, and emotional conditions —from insomnia and anxiety to health issues, premature aging and struggles with communication. Transforming unconscious programs will change how the nervous system reacts to everything that triggers flight, fight and freeze responses, and how people look, think, feel, react, and behave. This methodology is extraordinarily effective to reverse biological age and produces fast, permanent, and life changing results. Questions We Answer in This Episode: ●How unconscious programs are forming, and how they affect the nervous system?[00:011:20]  ●How unconscious programs can accelerate aging? [00:16:30] ●How fast can people experience reversing their biological age after transforming some unconscious programs? [00:23:40] ●What modalities/techniques/tactics can we use in order to slow our aging? [00:28:20] Connect with Dr. Olga: Website: https://www.drolga.com/ On Social: YouTube: https://www.youtube.com/@dr.olgastevko6537/videosL LinkedIn: https://www.linkedin.com/in/dr-olga-stevko-9a2a169/ Resources: What, What & Why to Exercise for Women 40+ event: https://www.flippingfifty.com/wwwexercise   Other Episodes You Might Like: Healing Trauma to Lose Weight: What if it’s Not Stress?: https://www.flippingfifty.com/healing/ 

Reverse Biological Age with Dr. Olga Stevko's Methodology

Here are the supplements I use daily for lean muscle in menopause. And it’s made a difference. A big difference. In the recent previous solo episodes on less belly fat, I pointed out that muscle loss is essentially fat gain. My 60th birthday also prompted a mental inventory of well, everything from the major changes in my life and business, and I also looked at my most important moments and happiest memories… and my physical health. So if you didn’t listen to the solo last week about how since 50 I gained 4lbs lean muscle and lost 4% body fat… plus a whole swing to bad and back to good again in the middle, listen to that one. How thrilled would I be to do the same from 60 to 70? But I promised in response to questions to answer not just the carefully designed strength programs I use (and share with you) but how I support that with supplements and eating. The Benefits That You Could Get From These Supplements For Lean Muscle in Menopause: The Benefits That You Could Get From These Supplements for Lean Muscle in Menopause:   Protein Powder: Protein powder supports muscle repair and recovery, aids in maintaining lean muscle mass, and can contribute to healthy bone density. It is particularly effective in stimulating muscle protein synthesis, crucial for combating age-related muscle loss. [00:07:13] Need a quick list of High Protein Meals I like? Here are 8: https://www.flippingfifty.com/high-protein-recipes   Essential Amino Acids (EAAs): EAAs are crucial for muscle protein synthesis, the process by which the body repairs and rebuilds muscle fibers. These amino acids cannot be produced by the body and must be obtained through diet or supplementation. For women over 40, EAAs can significantly support the maintenance of muscle mass, which naturally begins to decline with age. [00:12:37]   Creatine: Creatine is well known for its benefits in increasing strength, power output, and muscle mass. It helps regenerate ATP (adenosine triphosphate), the primary energy carrier in cells, which is crucial for short bursts of power and strength. For women over 40, creatine can help improve muscle mass, cognitive function, and potentially bone density. [00:13:57]   Vitamin D: Vitamin D plays a crucial role in bone health by facilitating calcium absorption, which is vital for maintaining strong bones. It also supports muscle function and has been linked to improved immune system health. [00:15:42]   Omega-3 Fatty Acids: Omega-3 fatty acids are known for their anti-inflammatory properties, which can benefit muscle recovery and joint health. They also play a critical role in cardiovascular health and cognitive function. For women over 40, incorporating Omega-3s can help mitigate the risks of chronic diseases and support overall well-being. [00:16:15]   Magnesium: Magnesium is vital for muscle function, supporting relaxation and reducing cramps. It also plays a key role in energy production, bone health, and maintaining a healthy nervous system. For women over 40, magnesium can help improve sleep quality, a common challenge during menopause. [00:18:18]   Collagen: Collagen is crucial for skin elasticity, joint health, and the integrity of connective tissues. Supplementing with collagen can support skin hydration and reduce the appearance of wrinkles, which may be more pronounced post-menopause. It also plays a role in bone and muscle health, potentially aiding in the prevention of age-related muscle loss and bone density reduction. Many women supplementing with collagen report reduced joint stiffness and increased healing time in the event of injury. [00:20:37]   Calcium: Essential for bone health, calcium supports the development and maintenance of strong bones, reducing the risk of osteoporosis. It's also vital for muscle function, nerve signaling, and heart health. [00:23:22]    There you have it, supplements for lean muscle in menopause (and beyond). Indirectly, there may be more but these are keys. You’ve heard me speak about the “extras” I use like c60, Mitopure and these too are indirectly related to recovery, mitochondrial function which boosts capacity for exercise allowing the right exercise to boost the mitochondria more. Other things like matcha and or clean coffee are in my arsenal too. They’re daily habits but they contribute to accelerated fat burning, elevated performance during workouts. As you weave through your habits, knowing sleep and gut health are crucial to lean muscle and body composition, you might find betaine HCL, melatonin, or 5 htp is also a key for you. Coming up later this month we’re talking about Pelvic Health. Resources: Flipping 50 Paleo Protein: https://www.flippingfifty.com/protein Flipping 50 Plant Protein: https://www.flippingfifty.com/protein Flipping 50 Burn Boost (with Leucine): https://www.flippingfifty.com/protein Flipping 50 Collagen Boost: https://www.flippingfifty.com/protein Essential Amino Acids: https://www.flippingfifty.com/staylean Creatine: https://amzn.to/3PxXK2x Magnesium: https://amzn.to/3PxXK2x Micronutrient Testing: https://www.yourlabwork.com/flipping-50 code: Flipping50 What, When & Why to Exercise summit 2024: https://www.flippingfifty.com/wwwexercise References: Over 18 references were used for this episode. The full list will be released later this month and we’ll be sharing it with our subscribers. If you’re registering for the What, When & Why to Exercise for Women 40+ summit you’ll get it with your registration too! Previous Episodes You Might Like: I Gained Muscle After 50: How I Lost Fat https://www.flippingfifty.com/Gained-muscle-after-50 Less Belly Fat: Muscle Loss is Fat Gain in Menopause:  https://www.flippingfifty.com/less-belly-fat-muscle-loss-is-fat-gain-in-menopause-2/ Live Longer Regardless of Your Biological Age:  https://www.flippingfifty.com/live-longer-regardless-of-your-biological-age/ Follow me on: YouTube: https://www.youtube.com/flipping50tv Instagram: https://www.instagram.com/flipping50tv Facebook: https://www.facebook.com/flipping50tv 

Lean Muscle in Menopause: 7 Supplements I Use

A new weight loss mindset is critical to navigating the shifting sands of midlife. Just eating less or in moderation might not work for us like it used to, and it's important to understand why. Instead of sticking to old ideas, we need to rethink how we approach food and weight loss. Let's talk about the myths that hold us back and discover the truths that can help us move forward. Starting with a new weight loss mindset is key. We can find better ways to take care of our bodies and manage weight. So when the doctor says, "Start with the mindset," believe it. It's true. My Guest: Dr. Ashley Lucas is the owner, founder and advisory consultant for PHD Weight Loss and Nutrition. She has over 15 years of education in the field of nutrition and metabolism. In her mid-20s, she retired from her professional ballet career. While understanding the importance nutrition played in her sports performance, she earned her Ph.D. in Sports Nutrition and Chronic Disease from Virginia Tech. Her research throughout her six-year post-graduate doctoral training focused on energy metabolism and the Female Athlete Triad. She was awarded the Academy of Nutrition and Dietetics Scholarship and completed her dietetic internship at The Ohio State University. She passed the national examination, which registered her as a dietitian offering expert food, wellness, and nutrition services. Dr. Lucas is a nationally renowned speaker, columnist, and leading expert in weight management and behavior change. Through a scientific method that focuses not only on the metabolic consequences of fat gain but also on the behavioral and psychological aspects, she created and continues to innovate the PHD Approach, which has helped thousands of people nationwide achieve their peak wellness once and for all. Questions We Answer in This Episode:  What do we do at PHD? [00:04:29] Most common myths re: weight loss [00:19:11] 5 steps to reset the scale [00:23:02] Thoughts on Ozempic? [00:29:19]  Connect with Dr. Ashley Lucas: Website: https://myphdweightloss.com/ On Social Instagram: https://www.instagram.com/dr_ashleylucas/ YouTube: https://www.youtube.com/@drashleylucas Resources: PHD Weight Loss Program: https://myphdweightloss.com/our-approach/ Academy of Nutrition and Dietetics Scholarship:  https://www.eatrightfoundation.org/foundation/apply-for-funding/scholarships Other Episodes You Might Like: Midlife Weight Loss: Burn Body Fat, Balance Your Hormones https://www.flippingfifty.com/midlife-weight-loss/ The Genetics of Metabolism and Weight Loss for Women Over 40 https://www.flippingfifty.com/genetics-of-metabolism/ Why Menopause Weight loss is So Hard and How Your Brain is Taking Over https://www.flippingfifty.com/weight-loss-is-so-hard/ 

Getting Lighter Redefined: Decluttering Weight Loss

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