You’re doing it all but could there be hidden mistakes hijacking your menopause fitness. Increasing protein, lifting weights, doing high intensity… How can you be this active but not working? 

Disclaimer: This could trigger you. The mistakes hijacking your menopause fitness you could be doing on purpose because you were told once this is what you SHOULD DO. 

This episode is for all women, and for you. So let’s unpack these mistakes hijacking your menopause fitness. 

Before anything.. Measure. 

If you aren’t measuring your body composition - skeletal muscle mass vs. body fat—you won’t truly know what’s working. I’ll link to the 4 Smart scales in my store. You can get a Dexa or go to a gym.

Women are not the same as men on carbohydrate needs. We get little, we disrupt hormones. You are influenced by cortisol, insulin, thyroid, testosterone, growth hormone and the endocrine.

How much fuel do you need?

• Endocrine dysfunction - ~30-35 calories per kg of FFM in women; but around 15 calories per kg FFM in men.

• Fat Free Mass (FFM) - say you’re 130kg and you have 25% body fat. You need 2923 kcals to keep your body functioning well.

Fueling Your Workouts:

• Cardio: 30g carbs and 15g protein before

• Strength: 15g protein before + 30-45g protein after (higher in and after menopause) 

Thyroid & Carbohydrates

• Low carb diets (under 100g) - pivotal point for lower thyroid function. 
• Serotonin - produced in the gut, declines with low carb diets. 
• Low-carb diets - don’t lead to better weight loss long-term, they cause water loss.

What Happens When You’re Under-Fueled?Low Energy Availability from brain (hypothalamus) to body…

• Hypothalamus signals HPA axis dysfunction
• Adrenals releases cortisol
• Thyroid slows metabolism
• Body conserves energy and breaks down muscle instead of fat for fuel

When You Fast, try one of these:

• High intensity intervals 
• Lift heavy weights 
• High intensity boot camp class 
• Reduce carbs, maintain a keto-like diet while increasing your walks

Know the Sneaky Mistakes Hijacking Your Menopause Fitness

#2 Never REALLY Recovering From Hard Intervals or Hard Workouts 

Some bootcamps and spin classes are rapid, high-intensity intervals without adequate recovery. Your cortisol levels during this session accumulate. 

It feels like you crushed it, but here’s the truth: if you’re not giving yourself real recovery, you’re not hitting your peak. 

When you skip the full recovery, you’re not building the strength and power that protect against sarcopenia (muscle loss).

Try these:

• Warm-up A: 

• Run up a steep hill for 40 seconds

• Mark that point on the hill

• Slowly go back down

• Fully recover, with your nasal breathing.

• Repeat until you don’t make it to the same spot on the hill

• Warm-up B:

• Run up a steep hill for 40 seconds

• Mark that point on the hill

• Quickly make your way down

• Cool down within 60 seconds

• Immediately run up again

• Repeat until you don’t make it to the same spot on the hill

They both will feel hard, but only one gets you to your maximum capacity. 

The glycolytic fibers - fast twitch that sustain power fatigue quickly. Women have fewer of them than slow twitch and lose twice as fast as slow-twitch fibers. Fast-twitch fibers need power moves — like heavy lifting or box jumps — and plenty of recovery to reload and go again. 

You’re fooling yourself into thinking you’re getting in better shape. 

So test yourself… a simple protocol you can do at home.

Try a full test battery you can easily do at home - I’ll provide access to it in the show notes as soon as it’s ready. 

Measure. Monitor your waist girth, your body fat percent and your skeletal muscle. Rate your energy, sleep, focus, digestion and elimination. Are you improving, worse or the same? When you’re exercising optimally these things also improve. It’s not just muscle mass and fat. 

Are these Mistakes Hijacking Your Menopause Fitness?

#3 Relying on Caffeine, Bar Codes and Over Emphasis on Packaged Food

By nature, your cortisol level is highest at about 8am. You’ve fasted overnight and if you’re not eating soon after waking, especially if you’re exercising as a female, your body has stressor on top of stressor:

• Punched your ticket in midlife (less estrogen, more cortisol)

• Caffeine (more cortisol) 

• No fuel (more cortisol) 

• Exercise (more cortisol) 

Fuel before intense exercise. 

Fuel again after, especially within the 24 hour period after resistance training or other HARD workouts the need for recovery persists, so it’s not just that single meal following activity.

You have never needed high intensity more in your life than whatever age over 40 you are now. 

You also need full recovery … between intervals, strength training sets and sessions. 

Here’s the secret:

• Muscle gets stronger between sessions. The exercise is the stimulus. The recovery is where fitness happens – the release of hormones, the repair and supercompensation. 

• Recovery time. Get AT LEAST 48 to 72 hours between hard use of the same muscle groups.

• Active Recovery. The low intensity movement between your hard sessions is absolutely important in increasing circulation, blood sugar stabilization, improving sleep and mood and overall fitness levels. 

Keep It Simple:

1. Movement Time. Walking at the level below where cortisol negatively spikes so you can reduce or optimize it.

2. Short & Intense. Spend small amounts of time in high intensity interval session - where you recover completely between sessions.

3. All Major Muscle Groups. Spend 2-3 sessions a week hitting all major muscle groups or twice to total muscle fatigue. If you’re in post menopause, the volume of sets has to be greater compared to a perimenopause woman.

4. Recover. Give yourself at least 48 hours.. 72 is often BEST. 

Resources:

• Flipping50 Membership
• Flipping50 Insiders Group

Other Podcasts You Might Like:

• Previous Episode - Is Red Light Therapy the Answer to Aches, Pains and More Movement?
• Next Episode - 3 Short Strength Training Session Strategies for Women in Menopause
• More Like This - 12 Strength Training Mistakes in Menopause Robbing Your Results

References:

• Loucks AB, Verdun M, Heath EM. Low energy availability, not stress of exercise, alters LH pulsatility in exercising women. J Appl Physiol (1985). 1998 Jan;84(1):37-46. doi: 10.1152/jappl.1998.84.1.37. PMID: 9451615. https://doi.org/10.1152/jappl.1998.84.1.37
• Naude CE, Brand A, Schoonees A, Nguyen KA, Chaplin M, Volmink J. Low-carbohydrate versus balanced-carbohydrate diets for reducing weight and cardiovascular risk. Cochrane Database Syst Rev. 2022 Jan 28;1(1):CD013334. doi: 10.1002/14651858.CD013334.pub2. PMID: 35088407; PMCID: PMC8795871. https://doi.org/10.1002/14651858.cd013334.pub2
• Shulhai AM, Rotondo R, Petraroli M, Patianna V, Predieri B, Iughetti L, Esposito S, Street ME. The Role of Nutrition on Thyroid Function. Nutrients. 2024 Jul 31;16(15):2496. doi: 10.3390/nu16152496. PMID: 39125376; PMCID: PMC11314468. https://doi.org/10.3390/nu16152496 

Red Light Therapy is not just for the rich and the pro-athlete any more! It’s a revolutionary tool for midlife women ready to take control of their health, vitality, and confidence. Whether it’s about reducing inflammation, relieving pain, or improving skin health, this science-backed therapy is changing the way we approach wellness. 

This episode unpacks Red Light Therapy, what it is, how it works and whether it can work on your gut health, plantar fasciitis, knee pain and more. 

My Guest:

Forrest Smith grew up playing competitive sports in Atlanta and regularly participates in rugby matches and trains CrossFit, which ultimately led him to develop Kineon Lab’s Move+: a modular, targeted laser therapy device for neuromuscular pain and inflammation.

What is Red Light Therapy (RLT)?

Through the science of photobiomodulation, RLT uses specific light wavelengths to boost cell repair, reduce inflammation, and promote healing—all without the need for medication. He highlights how red and infrared light work in the body to improve blood flow, release nitric oxide, and ease chronic inflammation.

What are the benefits of Red Light Therapy?

• Pain Relief: Particularly for joint pain, osteoarthritis, and conditions like plantar fasciitis.

• Inflammation Reduction: Especially relevant for women in midlife dealing with hormonal changes, weight loss resistance, and systemic inflammation during perimenopause and menopause.

• Enhanced Recovery: Promoting healthy blood flow and supporting tissue repair.

• Gut Health and Mood: Can boost dopamine levels and improve mood, showcasing the gut-brain connection.

• Support for Autoimmune Conditions: Including asthma and multiple sclerosis, by targeting systemic inflammation.

• Hormonal Balance: Potential benefits for insulin resistance and thyroid health, with specific mention of Hashimoto’s and hypothyroidism.

Who will benefit from Red Light Therapy?

• Women in midlife: Especially those dealing with inflammation, weight loss resistance, and hormonal changes during perimenopause and menopause.

• Chronic pain sufferers: Individuals with joint pain, osteoarthritis, plantar fasciitis, and other musculoskeletal issues.

• Those with autoimmune conditions: Including asthma and multiple sclerosis, as RLT may help reduce systemic inflammation.

• Individuals with gut health concerns: The therapy can boost dopamine levels and improve mood, linking to the gut-brain connection.

• People struggling with hormonal imbalances: Such as insulin resistance and thyroid issues, including Hashimoto’s and hypothyroidism.

• Athletes and active individuals: Seeking faster recovery and pain relief from injuries.

• Anyone avoiding pharmaceuticals: Looking for a natural approach to managing pain and inflammation.

The Move+ Red Light Therapy

The Move Plus is a wearable laser device developed by Forrest Smith and his team. It offers a more affordable option for clinical-grade laser therapy at home, priced under $500, compared to traditional laser devices that can cost $10,000 or more.

Key features of The Move+:

• Uses medical-grade lasers (not just LEDs) to deliver effective doses of light to the body.

• Designed with wearability and convenience in mind—Forrest even wears it around his neck during the interview.

• Helps with pain relief, inflammation reduction, and supporting recovery from injuries.

• Targets specific areas like the neck, gut, knees, and lower back, and can be used for systemic treatments (e.g., blood dosing through the neck).

• Backed by research and development, including collaboration with scientific advisors and medical professionals.

• Approved for travel, with FCC clearance, allowing users to take it on flights and use it while on the go.

Questions We Answer in This Episode:

• How does red light therapy “work”?

• Could weight loss resistance and insulin resistance benefit from red light therapy? 

• Can you share success stories of how red light therapy has transformed lives? 

• What’s the best way to incorporate it into a healthy lifestyle?

• Should the treated area be active or at rest during use? 

• Can we easily travel with this? 

• What is the future of red light therapy and similar products?

• What sets the MOVE+ apart from other RLT devices?

Connect with Forrest:

• Try to The MOVE - Enjoy $100 discount and FREE shipping during this first week of the podcast release! 
• Facebook
• Instagram
• YouTube

Other Episodes You Might Like:

• Previous Episode - If I Wanted to Reduce My Risk of Heart Disease Post Menopause
• Next Episode - 4 Exercise Mistakes Hijacking Your Menopause Fitness (and how to fix them)
• More Like This – Hype or Hip? | Sauna Benefits During Menopause

Resources:

• Flipping 50 Membership 
• Flipping 50 STRONGER 12-week program 
• The What, Why, and When of PRP and Shockwave Therapy

Women collectively “Catch Up” to men in their risk by age 60, largely because of the loss of estrogen. Based on studies from the American College of Cardiology’s Annual Scientific Session (April 2024) and the American Heart Association (2013, 2023).

Changes in blood pressure, cholesterol, and visceral belly fat all seem to be a part of the menopause transition for many women. Women spend 40% or more of their lives post-menopause, that’s a health risk if left unchecked. Women who have an early menopause, have even more time in their lives in post menopause.

Many women are advised or think about weight loss, stress reduction.

Very few women think about heart health risk and muscle loss. Yet, to define cardiovascular fitness is to talk about VO2 max.

VO2 max measures oxygen consumption capacity or liters of oxygen the body consumes during exercise, expressed in ml/kg/min. For every 1 liter of oxygen consumed roughly 5 kcals are burned.

Two components of VO2:

• The delivery of oxygen
• The extraction of oxygen from the tissues

Heart health CAN decline rapidly after menopause…

All statistics are based on historically what’s been true… and we sometimes forget that if we choose not to participate in the same habits of past generations we don’t have to get the same results.

If you lose muscle, you lose VO2.

If you lose VO2, you die tired, younger, sicker and fatter.

Replacing the overemphasis on cardiovascular exercise which seems to be the first go-to for women, trainers, and physicians alike, with an equal emphasis on muscle is the first step.

BUT.. that negates the fact that.. muscle-building exercise improves blood sugar levels, increase strength, stamina, power to inspire and motivate greater activity

Training Plan to Avoid Risk of Heart Disease Post Menopause

We also train wrong for women in midlife.

Highs and lows are best for women midlife.

Moderate-intensity exercise, a go-to for many women since the 80s, is actually an energy drain. Instead of reducing stress, it spikes cortisol, making fat loss and recovery harder.

High intensity to toleration during perimenopause, not all women tolerate when hormones are doing the greatest fluctuation. There’s a dance between the muscle, heart, bone benefits and the adrenals/cortisol response that has to be done.

Post menopause hormones have stabilized and a woman is likely to tolerate more high intensity- not longer but with greater frequency from say 2 times a week to up to 4. This will help overcome the loss of fast twitch muscle fibers lost more quickly with age and without fast or powerful movements. The significant boost of growth hormone and testosterone that occurs with true high intensity exercise provides mitigation of cortisol.

Let’s review this again. Moderate exercise can occur for 3 reasons:

• Intentionally you unknowingly are trying to hit moderate level exercise
• You attend boot camp type classes that never allow complete recovery. They feel hard and high intensity for long periods of time, but in actuality, you’re not reaching your peak capacity.
• You start out going at a low level but you either push it because you feel good or you go longer because it feels good, both result in a cardiac drift into the “no benefits zone” of moderate intensity exercise.

What’s the answer? Your midlife workout formula should look like this:

• 80% Low Intensity (walking, recovery movement)

Building strength and metabolism in midlife is not hard. It’s just not easy to follow data and not emotion.

This episode goes beyond sets and reps to uncover why muscle maintenance and metabolic health hinge on listening to both science and emotions. Discover how prioritizing recovery can unlock better strength and metabolism in midlife.

My Guest:

Ben Brown, owner of Body Systems, empowers clients worldwide with Pure Science, Proven Results™ Coaching Process, a science-backed approach to health freedom. With advanced degrees in Strength and Conditioning and Clinical Nutrition, he blends data, behavior change, and coaching to deliver sustainable results. Ben’s mission is to help clients align their goals with lasting strength, balance, and vitality.

Questions We Answer in This Episode:

• What is the importance of maintaining/improving muscle mass for women in midlife? [00:09:50]
• How metabolism impacts fat loss and why so many midlife women struggle with metabolism [00:20:00]
• How to increase metabolism in midlife? [00:20:50]
• The shocking truth about using emotions to make decisions [00:28:50]
• Why data over emotions and how to use data to make informed decisions? [00:29:20]
• Why injuries can be great opportunities to get stronger in other areas, NOT excuses to "Rest"? [00:33:10]
• How and when to rest? Let’s talk about all the places rest and recovery come into play. [00:21:40]

Connect with Benjamin:https://bodysystems.com/

On Social:

Facebook:https://www.facebook.com/benjamin.brown.146/

Instagram:https://www.instagram.com/bodysystemscoaching/

YouTube:https://www.youtube.com/@bodysystemscoaching

Other Episodes You Might Like:

2 Big Obstacles to Gaining Lean Muscle and Fat Loss After 40:https://www.flippingfifty.com/fat-loss-after-40/

Lean Muscle in Menopause: 7 Supplements I Use:https://www.flippingfifty.com/lean-muscle-in-menopause/

Muscle and Body Composition in Menopause:https://www.flippingfifty.com/muscle-and-body-composition-in-menopause/

Resources:

Flipping 50 Membership:https://www.flippingfifty.com/cafe

Flipping 50 STRONGER 12-week program:https://www.flippingfifty.com/getstronger

Discovery Call with Debra:https://www.flippingfifty.com/wellness-coaching-for-life/

Walking in menopause isn’t just exercise — it’s your secret sauce for boosting body and mind! With a few fun tweaks, make every step turn into a memory-boosting, fat-burning powerhouse.

Slip on those sneakers. Tune in while taking a walk! This episode is all about making walking in menopause more beneficial!

Walking 40 minutes three times a week increases Hippocampus(memory central).

A 2011 study on older adults at the University of Colorado, published in the Journal Neuroimage, proved this! The hidden gem – you can walk at any pace you like. There’s no minimum exertion level for this to happen.

Walk short vs long

So much research I’ve shared previously showed that intermittent breaks really matter more.  Breaking up sedentary time with 2-5 minute movement breaks reduced post-meal blood sugar spikes by 17%.

Walk after meals

10 minute walks after meals had a more positive impact than a single long walk. Especially when it comes to blood sugar, belly fat and insulin resistance, more studies show! And yes, after is better than before. But if you’re debating between before or not at all, yes go! You will make walking in menopause more beneficial this way by directly supporting blood sugar balance and combating insulin resistance.

Go a different route or backwards

Dr Ellen Langer, the Mother of Mindfulness, was the first female professor at Harvard and she’s done some notable research in aging, mindset, and placebo. She shared the idea of creating habits – have us all operating automatically. Instead, she said the secret is noticing. Truly being mindful.

Walk and talk (therapists now walk)

Need a little therapy? If not with an actual therapist but a friend. There’s science to show the combination of walking outdoors (possibly even at a track) and talking is beneficial. Throw into the mix sunshine and you have three powerful serotonin producers, for a feel good session to rival antidepressant and anxiety meds.

I’ve been known to take my phone and call a friend and talk through a 45 minute walk when life gets crazy.

Amplify the learning opportunity

Students who learn best, do. Learning any material while moving can boost your retention of it. The trick is to find activity and content you can focus on.

Walking makes it easy and listening to a podcast that's educating you - whether on the benefits of walking (this is truly meta if you’re walking right now) or you’re learning about how to organize your closet or why essential amino acids are important. Students who move retain up to 76% compared to 37% while sitting.

Weighted vest

Using a weighted vest can increase the metabolic costs, relative exercise intensity, and loading of the skeletal system during walking.

A study of trail runners concluded that between 5 and 10% the physiological and mechanical changes were significant. Meaning that at 10% additional load, there could be a considerable amount more stress on your system and your mechanics may also be altered. If you weigh 140 lbs and are using a weighted vest, you might be best starting for short periods of time with between 7 and 14 lbs, being careful not to do much time with 14 lbs until well adapted.

Add intervals

Do this last one with conscious planning. It’s not always “more is better.”

Many midlife and older women were born into the “harder or more is better” thinking. It can be hard to lose this. But if you never go easy, you’re fooling yourself to think your “hard” effort is actually your capacity.

To make walking more beneficial in menopause you’ll want it all: short and moderate and longer walks. You’ll want brisk and leisurely paced walks. But at the core of the majority of benefits from walking is just do it, daily, for a cumulative effect of movement that occurs several times a day.

Are you interested in a virtual training that accumulates in a virtual “event”?

Maybe a Flipping 50 walk on the same day, in different parts of the world.

We’d love to hear your thoughts on Flipping 50 Facebook Group.

Resources:

Flipping50 Membership:

https://www.flippingfifty.com/cafe

Glucose Monitor:

https://www.flippingfifty.com/myglucose

Other Podcasts You Might Like:

The Effects of Walking on Health:https://www.flippingfifty.com/walking

Best Walking Tips to Help You Ditch Stress and Lose Weight:https://www.flippingfifty.com/walking-tips

21 Walking Tips:https://www.flippingfifty.com/walking-tips-2

Power of Walking:https://www.flippingfifty.com/power-of-walking

5 Walking Workouts You’ll Run to for Better Results:https://www.flippingfifty.com/walking-workouts

7 Walking Mistakes that Prevent Weight Loss After 50:https://www.flippingfifty.com/walking-mistakes Should You Hold Weights While You Walk?:  https://www.flippingfifty.com/walking-with-weights

Take a Walk with Kathy Eklund:https://www.flippingfifty.com/take-a-walk

Walking off Weight in Menopause:https://www.flippingfifty.com/walking-off-weight

References:

Mendez Colmenares A, Voss MW, Fanning J, Salerno EA, Gothe NP, Thomas ML, McAuley E, Kramer AF, Burzynska AZ. White matter plasticity in healthy older adults: The effects of aerobic exercise. Neuroimage. 2021 Oct 1;239:118305. doi: 10.1016/j.neuroimage.2021.118305. Epub 2021 Jun 24. PMID: 34174392. https://doi.org/10.1016/j.neuroimage.2021.118305

Ferrer, M. E., & Laughlin, D. D. (2017). Increasing College Students’ Engagement and Physical Activity with Classroom Brain Breaks: Editor: Ferman Konukman. Journal of Physical Education, Recreation & Dance, 88(3), 53–56. https://doi.org/10.1080/07303084.2017.1260945

Engeroff T, Groneberg DA, Wilke J. After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects and Patients with Impaired Glucose Tolerance. Sports Med. 2023 Apr;53(4):849-869. doi: 10.1007/s40279-022-01808-7. Epub 2023 Jan 30. PMID: 36715875; PMCID: PMC10036272. https://doi.org/10.1007/s40279-022-01808-7

Of the many changes that occur midlife, metabolic health during menopause may be too low on your list. We think about the changes we experience: the brain fog, the change in our waking energy, the belly fat or lack of muscle tone.

Know the importance of metabolic health and the need to understand what’s going on.

The Flipping 50 STRONGER series is now or soon will be open. For a coach experienced in supporting your needs start to end, join this program or the notifications list.

My Guest:

Dr. Ritamarie Loscalzo, founder of the Institute of Nutritional Endocrinology, transforms the healthcare system by using the wisdom of nature combined with modern scientific research to restore balance.

Dr. Ritamarie is a licensed chiropractor with certifications in Acupuncture, Nutrition, Herbal Medicine, and HeartMath®. Also a master at using palate-pleasing, whole fresh food as medicine. She’s a bestselling author, speaker, and podcast host with 30+ years of clinical expertise.

Questions We Answer in This Episode:

• What is metabolic health?[00:04:20]
• What's the criteria for being metabolically well?[00:15:17]
• Why are so many people metabolically unhealthy?[00:11:37]
• What hormones are involved?[00:18:34]
• What is metabolic health's relationship to menopause?[00:23:49]
• How does exercise fit in?[00:26:41]

Connect with Dr Ritamarie:https://www.FastingWhileFeasting.com

On Social:

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

Instagram:https://www.instagram.com/drritamarie/

Youtube:https://www.youtube.com/user/drritamarie

Other Episodes You Might Like:

The ABCs of Metabolic Mastery for Midlife Women:https://www.flippingfifty.com/metabolic-mastery/

Mastering Midlife Metabolism: The Key to Fat Loss After 45:https://www.flippingfifty.com/key-to-fat-loss-after-45/

How to Boost Your Metabolism in Midlife the Non-Dieting Way:https://www.flippingfifty.com/boost-your-metabolism-in-midlife/

Resources:

Flipping 50 STRONGER 12-week program:https://www.flippingfifty.com/getstronger

Flipping 50 5-Day Flip:https://www.flippingfifty.com

In this episode we’re diving into all things protein recommendations for women, especially women over 40. The spoiler alert is this: RDAs are not in your best health’s interest.

In case you’ve slept through this, check out the latest episode of Dr Gabrielle Lyons with Donald Layman. It’s a long hike or two walks to be sure. But in it you’ll hear how nutritional guidelines came about.

It will make you laugh.

We have put so much stock in something that was basically, like, this sounds good or a compromise.

And… the recommendations as we well know originally came from the dairy, beef and wheat councils who have government connections.

Much of what you’ve been led to believe about animal protein and saturated fat is false. Much of what you believe about eating cholesterol causing cholesterol is false. But what you haven’t heard about protein is also keeping you from optimal health.

The only way to know for sure how you’re affected is to: measure your body composition and skeletal muscle mass. Measure fat in a percentage and measure muscle in absolute lbs or kg. Log your energy, sleep, and hormone levels.

Get the protein support you need with Flipping Fifty’s protein powders. Plus, use promo code ‘byebye’ to save 15% on items still in stock.

Disclaimer: Nothing presented here should preclude information from your own personal health practitioner, registered dietitian, or your health conditions. That said, the hope is that it gives you reason to question and challenge the information presented to you or previous beliefs about nutrition, energy, food impact on health and performance.

Based on the International Society of Sports Nutrition (ISSN) for healthy, exercising individuals.

• Muscle Protein Synthesis (MPS): Both resistance exercise and protein intake boost MPS. Consuming protein before or after resistance exercise enhances this effect.

• Daily Protein Intake:

  • For muscle building and maintenance:

    1.4–2.0 grams of protein, per kg body weight, per day (g/kg/d)

    Example: 130 lb (59 kg) female would need 118 g of protein per day at 2.0 g/kg.

  • For improved body composition (in resistance-trained individuals):

    3.0 g/kg/day may help reduce fat mass.

    Example: 130 lb (59 kg) female would need 177 g of protein per day at 3.0 g/kg.

  • Per-Serving Protein Intake:Recommendations vary by age and exercise routine. Generally, 0.25 g of high-quality protein per kg of body weight, or 20–40 g per serving, is ideal.

• Leucine Content:

  Effective protein doses should contain 700–3000 mg of leucine and a full range of essential amino acids (EAAs).

  Leucine content in proteins:

  • Pea protein: 1.7 g
  • Hydrolyzed beef (Paleo): 2–3 g

High proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS.

• Protein Distribution and Timing:
  • Ideally, protein intake is evenly distributed every 3–4 hours throughout the day.
  • However, the anabolic effect of exercise is long-lasting, at least 24 h. Continuing protein intake throughout this period is beneficial to reduce muscle breakdown
• Animal vs. Plant Proteins:
  • Animal proteins provide all EAAs at high levels.
  • Most plant proteins need to be combined to meet EAA requirements, except for hemp hearts, quinoa, and (if tolerated) soy products.

Endurance Athletes:

• Ensure adequate carbohydrate intake to enhance performance.
• Adding protein can reduce muscle damage and aid recovery.

Pre & Post Menopausal Women:

• Protein Timing:
  • Recent studies on men suggest timing is less important, but menopausal women benefit from more immediate post-exercise protein (40–60 g) to combat anabolic resistance.
• Carbohydrate Needs:
  • Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED-S) risks increase when energy intake is too low:
    • Women: ~30–35 calories per kg of fat-free mass (FFM).
    • Men: ~15 calories per kg FFM.
    • Example: With 100 lbs FFM, a woman needs ~340 g of carbs/day.
• Risks of Low Carbohydrate Intake:
  • Many women consume only 50, 100, or 150 g of carbs, which may lead to not just reduced performance but also endocrine dysfunction and low bone mass.

Your Go-To Action Plan on Protein Recommendations for Women in Midlife

1. Assess Current Intake: Track total calories and protein.
2. Pre- and Post-Workout Nutrition: Focus on nutrient intake before and after high-intensity strength and interval training.
3. Evaluate Progress: Monitor weight, body composition (body fat and skeletal muscle).
4. Identify Caloric Needs: Check if you are undereating to maintain weight—especially if it has been ongoing.
5. Prioritize Lean Muscle Gain: Eating more and building muscle may be necessary before metabolism supports fat loss.

Protein Strategy for Postmenopausal Women:

• Aim for 1 g protein per lb of body weight.
• Distribute evenly at meals, targeting 30 g minimum, with 40+ g at meals and post-exercise.
• Track Results: Regularly evaluate the impact on body composition and overall health.

Resources:

Flipping50 Membership: https://www.flippingfifty.com/cafe

Protein Products: https://www.flippingfifty.com/protein

Other Episodes You Might Like:

Why HIIT May Be Failing You (and SIT) https://www.flippingfifty.com/hiit-may-be-failing-you

How to Exercise with High or Low Cortisol in Menopause: https://www.flippingfifty.com/getting-wrong-after-40

12 Strength Training Mistakes in Menopause Robbing Your Results: https://www.flippingfifty.com/12-strength-training-mistakes-in-menopause

References:

Heikura IA, Stellingwerff T, Areta JL. Low energy availability in female athletes: From the lab to the field. Eur J Sport Sci. 2022 May;22(5):709-719. doi: 10.1080/17461391.2021.1915391. Epub 2021 May 3. PMID: 33832385. https://doi.org/10.1080/17461391.2021.1915391

Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153. https://doi.org/10.1186/s12970-017-0177-8

Mero AA, Huovinen H, Matintupa O, Hulmi JJ, Puurtinen R, Hohtari H, Karila TA. Moderate energy restriction with high protein diet results in healthier outcome in women. J Int Soc Sports Nutr. 2010 Jan 25;7(1):4. doi: 10.1186/1550-2783-7-4. PMID: 20205751; PMCID: PMC2822830.https://doi.org/10.1186/1550-2783-7-4

Ortinau LC, Hoertel HA, Douglas SM, Leidy HJ. Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutr J. 2014 Sep 29;13:97. doi: 10.1186/1475-2891-13-97. PMID: 25266206; PMCID: PMC4190484. https://doi.org/10.1186/1475-2891-13-97

Body positivity is a term by now you’re familiar with, but do you have a positive body mindset? Menopause changes your body, energy, or relationship that can come at midlife.

Of the up to 90,000 thoughts we think a day, how many of yours are about the body you have and don’t want vs gratitude for the one you’ve got? Tune in to have that positive body mindset!

My Guest:

Stephanie Roth-Goldberg, LCSW, CEDS-C is a psychotherapist and psychoanalyst specializing in treating eating disorders and athletes in NYC and NJ.

Stephanie teaches about Eating Disorders, anti-diet athletes, healthy food relationships, body image, and general endurance sport mental health. She is an Ironman finisher, has completed several triathlons and marathons. She is a certified RRCA run coach, certified intuitive eating counselor and most importantly a mom to two kids who so far also love running.

Questions We Answer in This Episode:

• How did you come into the work of mindset?[00:04:58]
• Discuss how mindset that exercise is to burn, or to earn or change some component of yourself you don’t like can be problematic[00:13:03]
• Is there a big difference between men and women around this[00:06:14]
• Let’s talk about the female body and dysmorphia[00:20:20]
• How does that compare and contrast to a man’s dysmorphia?[00:25:21]
• What is orthorexia?[00:07:51]

“You have to plan for it”

Stephanie Roth-Goldberg

Connect with Stephanie:https://www.intuitivepsychotherapynyc.com/

On Social:

Instagram:https://www.instagram.com/embodiedpsychotherapist/

Resources:

Flipping 50 Membership:https://www.flippingfifty.com/cafe

Flipping 50 STRONGER 12-week program:https://www.flippingfifty.com/getstronger

Discovery Call with Debra:https://www.flippingfifty.com/wellness-coaching-for-life/

HIIT may be failing you for two big reasons. Spoiler alert, here they are:

1. You aren’t actually hormonally in a place you’ll benefit.
2. You are doing them outside a sweet spot that is optimal for results

So I’ll quickly address #1 and have a deeper discussion on #2 and what actually is happening during HIIT and why it has the potential to be so good, if you’re ready!

The classic form of “all out” HIIT is the Wingate test. After about 3 to 5 minutes of warm-up the subject cycles for 30 seconds at maximum effort against a standardized resistance. Typically four to six Wingate tests are performed separated by 4 minutes of rest, for a total of 2 to 3 minutes of maximal exercise spread over 15 to 30 minutes. This “all out” cycle ergometer form of HIT is also referred to as sprint interval training (SIT).

In intense exercise (>80% VO2max), unlike at lesser intensities, glucose is the exclusive muscle fuel. Catecholamine levels rise markedly, causing glucose production to rise seven- to eightfold while glucose utilization is only increased three- to fourfold. In people without diabetes there is a small blood glucose increase during intense exercise that increases further immediately at exhaustion and persists for up to 1 hour. Plasma insulin levels rise, correcting the glucose level and restoring muscle glycogen. This physiological response would be absent in type 1 diabetics.

HIIT is effective in improving aerobic endurance. In one study six “all out” SIT sessions over 2 weeks improved the mean cycle endurance time to fatigue while cycling at approximately 80% of pretraining VO2max by 100% (from 26 to 51 minutes).

This required a total high-intensity exercise time of only 15 minutes with a total training time commitment of approximately 2.5 hours. In another study, a less intense version of HIIT (6–10 cycling bouts of 30 seconds each at 125% of the power at VO2max with 2 minutes recovery) produced a similar improvement in VO2max after 4 weeks of training, as was seen in the more intense SIT group (three to five “all out” 30-second cycling bouts with 4 minutes of recovery).  The less intense HIT required only half the intensity but double the repetitions of the SIT, and may be more practical for the nonathlete.

After high-intensity exercise, insulin sensitivity is typically increased, meaning the body may require less insulin to utilize glucose effectively, which could lead to a slight rise in insulin levels during recovery as the body replenishes glycogen stores.

The lower the conditioning level the more insulin is likely to be increased.

The longer the activity level, the more insulin is likely to be secreted after exercise.

If adequate recovery does not occur between intervals there may be a greater elevation in stress hormones.

So either … keep the intensity high and the duration extremely short, or make this a longer session with up to 4 minutes between all-out bursts still with a total time of 20 minutes of interval rounds, adding warm up and cool down making it a 30 minute session.

References:

Adams OP. The impact of brief high-intensity exercise on blood glucose levels. Diabetes Metab Syndr Obes. 2013;6:113-122 https://doi.org/10.2147/DMSO.S29222

Erik A. Richter, Lykke Sylow, Mark Hargreaves; Interactions between insulin and exercise. Biochem J 12 November 2021; 478 (21): 3827–3846. doi: https://doi.org/10.1042/BCJ20210185

Resources:

Flipping50 Membership:https://www.flippingfifty.com/cafe

Sleep Yourself Skinny:https://www.flippingfifty.com/sleep-yourself-skinny

Protein Products:https://www.flippingfifty.com/protein

Other Episodes You Might Like:

How to Exercise with High or Low Cortisol in Menopause:https://www.flippingfifty.com/getting-wrong-after-40

12 Strength Training Mistakes in Menopause Robbing Your Results:https://www.flippingfifty.com/12-strength-training-mistakes-in-menopause

How to Exercise with High or Low Cortisol in Menopause:https://www.flippingfifty.com/high-or-low-cortisol-in-menopause

Slow aging is no longer a mystery — it’s rooted in the science of epigenetics. This includes lifestyle, diet, and environment influence your biological age. Understanding biological versus chronological age reveals strategies to live longer and feel younger.

Today’s episode covers tools and insights for changing biological age. If you're ready to slow aging and feel younger fast, this episode is for you.

My Guest:

Hannah Went, a Biology graduate from the University of Kentucky, is passionate about longevity and breakthrough technologies. After researching cell signaling and biology, she saw the potential of methylation-based diagnostics.

She founded TruDiagnostics to focus on life extension and preventive healthcare, serving functional medicine providers. TruDiagnostic has over 30 clinical trials and one of the largest private epigenetic health databases. Hannah also created Everything Epigenetics to share insights on DNA regulation’s impact on health.

Questions We Answer in This Episode:

• How has the concept of “real age” or biological age evolved from simple quizzes to blood-based testing? 00:05:15
• What is epigenetics? 00:08:35
• What is the difference between epigenetics and genetics? 00:10:45
• What is biological age? 00:15:15
• How can biological age be measured and how accurate is it? 00:19:15
• How quickly can we change biological age? 00:20:55
• What mistakes do women commonly make when investing time, money, and energy to slow aging? 00:27:15
• Can you share any stories of dramatic changes in biological age? 00:30:25

Connect with Hannah:

https://www.flippingfifty.com/epigenetics

On Social:

Instagram: https://www.instagram.com/everythingepigenetics/

Twitter: https://twitter.com/EverythingEpi

Other Episodes You Might Like:

Ageless Aging: Believe it or Not?: https://www.flippingfifty.com/ageless-aging/

How To Defy Aging Naturally without Needles or Knives: https://www.flippingfifty.com/defy-aging-naturally/

Resources:

VIP Private Coaching: https://www.flippingfifty.com/store/coaching-programs/90-day-private-coaching-5000

Discovery Call with Debra: https://www.flippingfifty.com/wellness-coaching-for-life/