Have you heard of MELT? Today is your day. If movement doesn’t feel good, if you’ve foam rolled yourself to the painful tune of oohs and ahs but don’t feel better, then this episode will make it make sense to you.  My Guest: Sue Hitzmann, MS, CST, NMT, is an internationally recognized neurofascial science & research educator, manual therapist, exercise physiologist, and founding member of the Fascia Research Society. She’s the founder and creator of The MELT Method, a simple self-care technique that addresses the missing link to pain-free living – hydrated, supple fascia and a stable, balanced nervous system. She’s authored two bestselling books, and is the CEO of Longevity Fitness Inc., an online consumer and professional education business. Questions we answer in this episode:   What's fascia? What does fascia do and why have you dedicated your career to it?  Fascia as related to cellulite  How does it relate to hormones? What is melt? How can MELT help women through menopause?  Connect with Sue: Www.meltmethod.com Code:  FLIPPINGFIFTY  for 15% off   Follow Sue on Social:  https://www.instagrem.com/meltmethod https://www.facebook.com/meltmethod https://www.youtube.com/meltmethod Sue’s books:  The MELT Method  MELT Performance Other Episodes You Might Like:  Myths, Causes, and Solutions for Back Pain: https://www.flippingfifty.com/myths-causes-solutions-back-pain/ Osteoarthritis Exercise So You Can Move Pain-Free: https://www.flippingfifty.com/osteoarthritis-exercise-tips-move-pain-free/  

Menopause Hormone Balance and Fascia Health | Melt Method

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

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/ 

A New WeightLoss Mindset: From Ballerina to Dietitian

Time Flies: How I Lost Fat and Gained Muscle After 50 In this episode, I'll share how I lost fat and gained muscle after 50 and discuss how I improved my body composition. There's a winning score at the end of this decade, but I was down by some significant points halfway through. Here's how I Caitlin-Clarked the strategy and came out ahead. How I’ve added 4 lbs of lean muscle, lost 4% body fat from 50 to 60 I’ve added 4 lbs of lean muscle and lost 4% body fat this last decade. In between, I gained 12-14, or 13 lbs, of inflammation and also lost that! Before I start, you need to know that I’ve been thinner. It’s no longer the goal. I’m kind of sick of it. For 40 years, I’ve watched the #1 motivator for women to exercise is weight loss. I’ve watched fitness professionals cover each other’s bodies, knowing the science and intelligence of what is genuinely fitness. However, they still wish they had someone’s body they perceived as better than their own. I’m really over it. If that is your number one goal, it may happen while you focus on something else, but it probably will NOT happen if you’re chasing the weight. We still haven’t gotten the fact… fact… that you will attract and get to keep what you focus on. This is no longer woo-woo, pseudoscience. It is simply a fact. I WANT energy, strength, and the ability to hike the Grand Canyon well into my next 40 years. In the process, I will probably optimize my body composition, not because I’m chasing weight loss but because I want to do everything I should have been doing all along. Serotonin, dopamine, and oxytocin play a big part in how I gained muscle after 50, and we often forget about this. We get fleeting hits from exercise itself and long-lasting enjoyment from memories of living on the bucket list. The other thing I realized just this week (approaching my 60th birthday) is that for way too long, I left things I love in my closet, saving them for … I’m not sure what. That ends. I wear fancy pants for dinner today and whenever I want to. Apparently, I had to be 60 to give myself permission. Here’s How I Gained Muscle After 50 The exercise & lifestyle changes that happened in this last decade:  I prioritize protein and non-starchy veggies [over something low fat] I will eat dessert if I want it, but just last, and if it’s not that good, I can skip it. I focus on eating enough rather than eating less. I prioritize walking and weight training (even over HIIT) I implement recovery strategies daily, only now waiting until I need them. I lift heavy at a minimum once weekly but usually twice. I cycle training very consciously. I use explosive power and fast twitch agility 2-3 times weekly. I rest consciously between sets of exercises for the same muscle group. I recover like it’s my job after challenging workouts. I have food at the right time, rest and sleep, hydrate, and add 4 tools that help too. My gut health is a TOP priority. ANY sign is not optimal, and I fix it NOW.  Tools I Use to Enhance Recovery or Boost Performance RELIGIOUSLY: Epsom salt baths (be sure there is NOTHING added) Sunlighten Sauna: https://www.flippingfifty.com/sauna Power Plate: https://www.flippingfifty.com/PowerPlate Code: Flipping50 Weighted Vest see my pics in Amazon store from https://www.flippingfifty.com/resources One More Thing About Gaining Muscle After 50 Someone watched a video of Moses this week and commented, I wish I could get excited about nothing. "A dog's life" is no joke. I leave him to go to the grocery store, and he has to hug me for a few minutes before letting me put groceries away. He's so excited I came back. If you can get excited not just about the big things - the Grand Canyon in September – or a wedding in October – but about the things that happen EVERY DAY, then you're living well. Take charge of your quality of life. By consistently tending to the little things, you'll find that the big things will fall into place. I have no intention of letting my goals get smaller as I get older. They're getting more significant. I hope yours are too. And I hope you're not putting them off. It won't get convenient… until we can't choose it anymore. Don't wish for that. Curious about the supplements I use to support muscle? Stay tuned for the next solo episode, where I'll share all the details. Resources: Stronger: https://www.flippingfifty.com/getstronger Power Plate: (Save with code: Flipping50) https://www.flippingfifty.com/powerplate Blood Glucose Monitor: https://www.flippingfifty.com/myglucose What When Why to Exercise summit 2024: https://www.flippingfifty.com/wwwexercise Other Episodes You Might Like: Less Belly Fat: https://www.flippingfifty.com/less-belly-fat How Much Protein Do You Need After 50:  https://www.flippingfifty.com/how-much-protein-do-you-really-need-after-50-research-update-on-more/ Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout  https://www.flippingfifty.com/muscle-protein-synthesis-in-menopause/ 

I Gained Muscle After 50: How I Lost Fat

Toxins, like unwelcome party guests, invade our systems, disrupting crucial sex, stress, and thyroid hormones. This reminds us of the damaging effects of toxins and the preventive steps we may utilize to lessen the impact of toxins that could disrupt the hormones in our bodies. It all boils down to equipping ourselves with facts and simple solutions to support our body's natural detoxification processes and improve our sex, stress, thyroid hormones, and overall well-being. My Guest: Dr. Wendy Myers is a Naturopathic doctor and founder of Myersdetox.com. She is an anti-aging, heavy metal detox, and bioenergetics expert and the #1 bestselling author of Limitless Energy: How to Detox Toxic Metals to End Exhaustion and Chronic Fatigue. Wendy is also the host of a top-rated podcast, the Myers Detox Podcast, about protecting your health with detoxification. She will provide insights on how toxins affect your sex, stress, and thyroid hormones. Questions We Answer in This Episode:  What’s your background? Why did you get into the health field? [00:03:50] Why do you think so many people have low hormone production today? [00:13:47] What metals reduce adrenal sex hormones like estrogen and testosterone? [00:15:33] What metals interfere with and reduce thyroid hormones? [00:17:18] How can you best assess your toxicity levels? [00:19:04] Can you give us some simple detox tips for the listeners to begin increasing their energy today? [00:20:32] Where can listeners download your free Detox Checklist with your favorite detox tips? [00:27:38] What is your favorite and most effective detox protocol? [00:28:47] Where can the listeners find you and learn more about your work? [00:31:00]  Connect with Wendy Myers: Website: https://myersdetox.com/ Watch the docuseries: http://www.theheavymovie.com On Social: Facebook: https://www.facebook.com/MyersDetox/ YouTube: https://www.youtube.com/@WendyMyers Instagram: https://www.instagram.com/MyersDetox/ TikTok: https://www.tiktok.com/@myersdetox LinkedIn: https://www.linkedin.com/in/wendymyersdetox Twitter: https://twitter.com/MyersDetox Pinterest: https://www.pinterest.com/MyersDetox/ Resources: Stronger: https://www.flippingfifty.com/getstronger Energy Bits (Chlorophyll): https://www.flippingfifty.com/energybits Detox Carbon 60: https://www.flippingfifty.com/c60 My Infrared Sauna: https://www.flippingfifty.com/sauna HTMA:  https://remede.com.au/comprehensive-testing/functional-pathology/hair-tissue-mineral-analysis-htma/ Other Episodes You Might Like: Restore Hormones to Factory Settings? More Science for bHRT https://www.flippingfifty.com/restore-hormones/ Sexual Wellness AMA with Women’s Sexual Health Expert Lyndsey Harper https://www.flippingfifty.com/sexual-health-expert/ Mothers and Daughters Hormones and Health Literacy https://www.flippingfifty.com/hormones-and-health-literacy/ 

Menopause Hormone Balance and Fascia Health | Melt Method

Download our free app to listen on your phone