To support muscle growth in menopause, you need to understand the critical role of liver health. 

If you’re struggling with muscle loss and fat gain, your liver is an essential player in the game. 

Stick with me as we uncover actionable strategies for boosting liver health and achieving muscle growth in menopause and beyond during this moment in time post pandemic. 

My Guest:

Sara Banta is a certified Dietary Supplement Professional, member of the National Association of Nutritional Professionals, and founder of Accelerated Health Products, recognized as the Most Innovative Supplement Company.

Sara pioneers innovative solutions to support holistic well-being. She empowers others to achieve optimal health through supplements, DNA-based nutrition, and lifestyle changes.

Questions We Answer in This Episode:

• [00:10:53] How is the liver related to muscle growth in menopause?
• [00:20:31] How can certain proteins help you reach fitness goals, while others may actually get in the way?
• [00:22:53] Why are essential amino acids crucial for supporting muscle building?
• [00:31:21] How can you take care of your liver to help with muscle gain and fat loss?
• [00:40:20] What are the side effects of GLP-1?
• [00:42:50] What are safe alternatives to ozempic?

Liver Health's Role in Menopausal Muscle Growth

• Roles: detox, bile production, hormone regulation, protein metabolism.
• Chemicals and toxins overload the liver, impairing fat and protein processing.

Protein Intake Challenges & Solutions

• Protein intake alone isn’t enough without liver support.
• Women need more protein with age, not less - 1g protein per pound of body weight.
• Wild animal protein, like bison and venison, are most nutrient dense.
• Warning against mold and hidden toxins in common protein powders.

Essential Amino Acid Supplements

• Key ingredients: HMB, Synactive, OKG, TMG - aimed at absorption and recovery
• Benefits: prevent muscle breakdown, enhance gut health, better protein absorption.

Key Takeaways for Muscle Growth in Menopause:

• Liver function is foundational for hormone balance, energy, and muscle development during and after menopause.
• Most women are under-consuming quality protein and not absorbing it effectively due to liver or gut issues.
• Supplements can be powerful, but they must be clean, effective, and well-formulated—many aren't.
• Shift your mindset: It's not about shrinking your body but about strengthening it with muscle.
• Bloat, brain fog, fatigue, and poor recovery may all link back to impaired liver detox and insufficient amino acids.
• Whole, wild animal proteins are superior due to nutrient density and bioavailability.

Connect with Sara:

• Get your Accelerated Health Products - Liver Care & Aminos here!
• Facebook - Accelerated Health Products
• Instagram - @acceleratedhealthproducts

Other Episodes You Might Like:

• To Detox and If So How to Detox: Midlife Woman to Midlife Woman
• Where Protein Recommendations for Women Come From?

Resources:

• Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism.
• Short & Easy Exercise videos in this 5 Day Flip Challenge.
• Don’t know where to start? Book your Discovery Call with Debra.

If there is a way to enhance movement for aging better - whether we’re already exercising or we’re in need of getting started - we’re in! 

If you’ve ever said or felt, “every time I start to exercise I get hurt,” this is for you. This episode will also hit you right where you love to exercise. 

We know exercise has a major impact on the brain. It’s a dose of clarity, problem solving, creativity. There’s no lack of science to prove the mind-body-and spirit can no longer be separated. They’re an integrated part of all components of wellness.

Feeling a little stiff? You may feel better by the end. Know the smart movement for aging better!

My Guest:

Lara Heimann is an internationally recognized yoga pioneer, Physical Therapist, and founder of the revolutionary LYT Method®—an evidence-based approach to movement that combines the principles of yoga, physical therapy, and functional movement. Lara’s passion lies in empowering people of all ages to move better, live pain-free, and optimize their physical and mental well-being. Her work has reached thousands of students and teachers across more than 50 countries, transforming lives with her innovative blend of movement science and spiritual connection. She holds a BA in Biological Anthropology and Anatomy and an MS in Physical Therapy from Duke University, along with a Neurodevelopmental Training Certification through Stanford University.

Questions We Answer in This Episode:

• [00:28:13] Why is moving well so important for aging? 
• [00:30:28] What are common misconceptions people have about aging and exercise? 
• [00:18:44] [00:31:10] What role does neuroplasticity play in aging? 
• [00:21:28] How can people optimize longevity and vitality?

Neuroplasticity & Movement

• Neuroplasticity is your brain's ability to grow and change
• Movement “rewires” the brain - you grow your brain from movement.
• Use developmental movement patterns to re-educate the nervous system. Your brain craves novelty.

Your Guide to Movement for Aging Better

The Myth of ‘Aging = Body Decline’

• Move more with age, not less.
• Joint mobility and strength are important as we age.
• Incorporate movement into daily routines (e.g. cleaning your house, climbing stairs).
• If you look at people who live long and live well, the one common thing is they're active and stay active.
• If you're in the middle part of your life and you haven't been active, it's never too late.

Pain & Movement

• Inefficient movement creates and sustains pain.
• Move in a smarter way but don’t stop moving. 

Key Takeaways

• Movement rewires the brain. It’s not just about fitness—movement helps with cognition, mood, and longevity.
• Neuroplasticity isn’t age-limited. You can retrain your brain and body at any age.
• Already active? You can get even better. Advanced movers have more potential for growth when incorporating neuro-focused training.
• Repetition isn’t always progress. Novelty challenges your brain and creates stronger, smarter movement patterns.
• Pain is information, not a stop sign. Pain (not injuries) often lingers due to patterns. New movement can break that cycle.
• Aging isn’t a reason to scale back, but a cue to level up.

Connect with Lara:

• Try LYT Yoga: A physical therapy yoga to promote functional movement Link: https://flippingfifty.com/lytyoga Code: Movebetter What’s in it for you? Try it out for $5 for 5 weeks
• Instagram - @lara.heimann and @lytmethod
• Facebook - Lara Heimann and The LYT Yoga Method

Other Episodes You Might Like:

• Next Episode - Is Your Liver Preventing Muscle Growth in Menopause? 
• More Like This – Yoga Booty, Yoga Belly, and Now Yoga Brain: Better with Yoga

Resources:

• Don’t know where to start? Book your Discovery Call with Debra
• Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.
• Get the Flipping 50 STRONGER 12-week program for your at-home safe, sane, simple exercises.

Do you have breast implants? Have you thought about getting them or do you know others with them? 

The conversation about breast implants' impact on health is a real one for a lot of women.

We get into all the cases:

• You have implants and feel fine 
• You have implants and are feeling symptoms you have just chalked up to menopause 

Whether for yourself, or to share with a friend or daughter, this one doesn’t end with breast implants. It only starts there. 

Stay all the way to the end for the no-cut facelift details! 

My Guest:

Dr. Robert Whitfield, MD is AMERICA’S BREAST IMPLANT ILLNESS EXPERT™ with over 25 years of experience as a plastic surgeon and more than 16 years board-certified. He specializes in Breast Implant Illness (BII), explant surgery, and advanced cosmetic procedures like his signature “No-Cut” Facelift.

He is also the creator of SHARP (Strategic Holistic Accelerated Recovery Program)—a protocol designed to reduce inflammation and support both pre- and post-surgical healing.

Dr. Whitfield earned his medical degree from the University of Nevada, Las Vegas, followed by surgical training and a plastic surgery residency at Indiana University Medical Center, and a microsurgery fellowship in Nevada. He later taught at the Medical College of Wisconsin before moving to Austin in 2012. He began private practice in 2017.

Questions We Answer in This Episode:

• [00:07:42] What is Breast Implant Illness (BII)?
• [00:08:01] What are the BII signs and symptoms?
• [00:08:43] Why does BII occur, and how common is it?
• [00:15:36] What to do if you suspect you have BII? What tests are available? Is there a holistic approach?
• [00:22:52] Is it covered by insurance? 
• [00:22:36] How is BII treated?
• [00:30:11] What is the No-cut Facelift?

What is Breast Implant Illness (BII)?

Chronic inflammatory response to breast implants. Implants are foreign bodies which may cause ~29% chance of bacterial contamination, not mold.

What are the Symptoms?

• Brain fog
• Fatigue and loss of motivation
• Gastrointestinal issues (e.g. bloating)
• Joint pain
• Hormonal imbalance
• Thyroid dysfunction

What to Do If You Suspect BII?

• Educate yourself through long-form content and patient stories
• Consider testing for:
  • Detox capabilities
  • Hormonal panels
  • Gut health and infections
• Look into explant surgery with comprehensive detox and recovery (e.g. SHARP protocol)

The No-Cut Facelift

Designed to lift and rejuvenate without surgery or visible scars

The Procedure:

• Fiber optics for deep neck tightening
• FaceTite (radiofrequency tightening beneath the skin)
• Micro-coring: removes tiny pieces of skin to tighten surface without visible scars

Benefits:

• Natural results with minimal scarring
• Boosts collagen production
• Customizable depending on the patient’s skin, hormones, and detox status

Key Takeaways

• BII is real and often overlooked, frequently mistaken for menopause or autoimmune disorders.
• Chronic inflammation and bacterial contamination (not mold) are major culprits.
• A new biomarker test (oxylipin 10-HOME) could soon improve diagnosis.
• Personal genetics, lifestyle, and environmental exposure significantly influence risk.
• Explant surgery should be holistic, addressing toxins, hormones, and gut health before and after.
• No-Cut Facelift, a minimally invasive facial rejuvenation, is a safer, scar-free alternative to traditional facelifts, emphasizing natural results.

Connect with Dr. Robert:

• Website of Dr. Robert
• Facebook - Dr. Robert Whitfield
• Instagram - @breastimplantillnessexpert
• YouTube - @breastimplantillnessexpert
• Podcast - Apple Podcasts - Explant Breast Surgery & Recovery

Other Episodes You Might Like:

• Previous Episode - Is This Perimenopause or Something Else?
• More Like This - Younger for Life with America’s Holistic Plastic Surgeon®

Resources:

• Short & Easy Exercise videos in this 5 Day Flip Challenge.
• Get the planner to track your menopause health habits with the 90 Day Planner: Tracking the Flip.
• Get ready to lift, tone, and turn heads with the The Ultimate Glute Challenge.
• Flip the switch on your midlife metabolism with the Metabolism Makeover 2.0.

Do you wonder “Is this perimenopause?” Do you wonder what it looks and feels like?

Get information on how to adjust and alter your exercise when you are.

My Guest:

Abby Chitty, a single mom with 5 kids between 15 and 24. She owns her own business as a realtor. We met on Instagram and I invited her to be a guest in this unique episode where we’re doing a coaching call and you get to listen over the fence.

Questions We Answer in This Episode:

• [00:05:15] What does perimenopause look like for asymptomatic women over 50? 
• [00:20:00] What changes do we need to make to our workout routine? 
• [00:25:00] If asymptomatic, how do we know if we’re moving through the stages and how then do we judge what changes to make?

What’s Showing Up for Abby?

• Gaining 20 lbs slowly post-kids, despite a healthy lifestyle.
• Feeling frustrated when traditional diet and exercise weren’t effective anymore.
• Friends telling you might be “doing too much” in terms of fitness.
  • 5 days/week strength training
  • Seasonal long-distance running (up to 30K)
  • Uses YouTube programs with fast-paced, minimal-rest formats
  • Occasional yoga/mobility work
  • Exercises to failure, prefers lifting heavy

Time to Flip the Switch with Abby:

• Overtraining & Recovery
  • Benefit from less frequent but heavier strength sessions
  • Incorporating rest + slower tempo lifting could help. Recovery may be insufficient—without it, muscle building stalls.
• Running & Cortisol
  • Long runs + strength + possible fasting = cortisol overload.
  • Midlife women are more vulnerable to stress and hormonal shifts.
  • Lower estrogen increases cortisol response, impacting body composition.
• Sleep & Metabolism
  • Sleep deprivation is linked to stubborn weight and reduced muscle recovery. Abby averages 5.5–6.5 hours of sleep, with limited REM/deep sleep.
  • Need more sleep to trigger growth hormone/testosterone release.
• Supplements
  • Try specific forms (glycinate or L-threonate) and gradually increase the dose. Abby uses magnesium oil and a multivitamin with magnesium.
• Nutrition
  • A little caloric deficit is okay, but eat enough. Not doing it too long creates stress.
  • Reintroduce sweet potatoes. Carbs with high fiber at night will help us sleep better.

Key Takeaways to Know Is This Perimenopause?

• You might be in perimenopause without classic symptoms: Weight gain and sleep disruption can be early signs.
• More isn’t always better in midlife exercise: Volume should decrease, intensity (with recovery) can rise.
• Muscle preservation is crucial: It drives metabolism and health outcomes more than weight alone.
• Sleep matters just as much as workouts: It affects hormonal balance, recovery, and fat loss.
• Cortisol and insulin sensitivity shift in midlife: Long-distance cardio and fasting a tricky combo.
• Smart scale stats are more telling than BMI: Body composition paints a clearer health picture.
• Personalized magnesium dosing: May improve sleep and aid recovery in midlife.

Connect with Abby:

• Instagram - @abbysmarket

Other Episodes You Might Like:

• Previous Episode - Energy Crashes & Stubborn Belly Fat After 40 (and what to do about it)
• Next Episode - Breast Implants and No-Cut Facelifts - the Surgeon with Answers
• More Like This – Weight Gain in Perimenopause and Menopause

Resources:

• Don’t know where to start? Book your Discovery Call with Debra
• Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.
• Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Skinny 

Dealing with stubborn belly fat after 40 is reality for many women. It may happen in your 40s, 50’s, 60s or even 70s. And no one… not even an 87 yo likes it. 

My guest reminded me there is no “pre” … there is diabetes. 

So let that be a wake up call. We can’t control aging. We can over control carbs to the point blood sugar levels spike. You heard that right. We can fast so long blood sugar levels spike. 

Learn more surprising insight inside this episode. Stay to the end for an invite to a free summit coming up regarding blood sugar levels too. 

My Guest:

Dr. Nana Ama Quansah is a Root Cause Care Practitioner, Pharmacist, and Blood Sugar Optimization Expert dedicated to helping high-achievers reclaim their energy, focus, and health. As the founder of Ditch Diabetes Academy, she empowers individuals to stabilize blood sugar and put type 2 diabetes in remission without restrictive diets or overwhelm through her international online programs.

With a Doctor of Pharmacy degree and experience spanning Fortune 500 healthcare companies, hospitals, and personalized coaching, Dr. Nana bridges the gap between conventional medicine and root-cause healing. She’s been featured on global podcasts and international TV, sharing insights on reversing blood sugar imbalances naturally.

Questions We Answer in This Episode:

• [00:05:22] Why does blood sugar matter (even if you’re not diabetic)?
• [00:08:55] What are the hidden signs of blood sugar imbalance women should watch for?
• [00:12:42] What are some so-called 'healthy habits' that backfire and make blood sugar issues worse?
• [00:16:20] What’s going on under the surface? 
• [00:21:49] Why do we need to go deeper with comprehensive functional testing?
• [00:26:39] What are the simple shifts for better blood sugar balance to help them now if they feel stuck.

Unlocking the Blood Sugar Connection to Stubborn Belly Fat After 40

• Blood sugar affects every system in the body—brain function, muscle energy, mood, and sleep. 
• Daily spikes in blood sugar can cause fatigue, cravings, and brain fog—even in "healthy eaters."

Common Hidden Signs of Blood Sugar Imbalance

• Afternoon energy crashes
• Cravings
• Brain fog
• Poor sleep
• Mood swings
• Hormonal shifts (especially around menopause or PCOS)

These symptoms are the body’s “whispers” that something’s off.

Healthy Habits That Might Be Hurting You

• Skipping meals or prolonged fasting can worsen hormonal imbalance.
• Drinking coffee without food increases cortisol and leads to crashes later.
• Low-carb diets can backfire by raising stress and depriving your gut of fiber-rich, insulin-balancing foods.
• Eliminating carbs without strategy = increased cravings, mood issues, and stalled fat loss.

What Actually Helps Stabilize Blood Sugar

• Eat a protein-rich breakfast—especially before coffee.
• Focus on fiber-rich carbs like veggies, nuts, chia, and flax instead of slashing carbs.
• Don’t ignore stress and sleep—they’re as important as food.
• Aim for balance, not restriction.

Key Takeaways:

• Blood sugar imbalance is common and sneaky—even in women without diabetes.
• Listening to your body is the first test—trust what it tells you.
• Insulin resistance is the doorway to metabolic issues—even if you're just in the “pre-diabetic” zone.
• Blood sugar dysfunction affects belly fat, energy, brain clarity, and long-term health.

Connect with Dr. Nana:

• Join the Redefining Diabetes Summit on April 21-29th 2025. Register here: https://ditchdiabetesacademy.com/flipping50
• Facebook - Ditch Diabetes Academy
• Instagram - @dr.nanapharmd
• YouTube - @dr.nanapharmd
• TikTok - @dr.nanapharmd

Other Episodes You Might Like:

• Previous Episode - Whole Body Vibration for Women over 50
• Next Episode - Is This Perimenopause or Something Else?
• More Like This - Walking Off Weight in Menopause | Controlling Blood Sugar

Resources:

• Join the Flipping50 Membership for evidence-based workout programs.
• Don’t know where to start? Book your Discovery Call with Debra.
• Grab the FREE GUIDE to know the root causes of sugar cravings and Type 2 Diabetes with strategies to improve your health.

Whole Body Vibration for menopause is revolutionizing fitness, boosting bone density, flexibility, and recovery — all essential for thriving through midlife and beyond.. 

This science-backed solution supports strength, balance, and energy. Get ready to explore how Whole Body Vibration for menopause can elevate your wellness routine and redefine what’s possible at any age.

My Guest:

Scott Hopson, co-founder of Pivotal Coaching, is a global leader in fitness and performance education. With over 25 years of expertise, Scott leverages Whole Body Vibration through Power Plate to optimize strength, flexibility, recovery, and holistic well-being for women in midlife.

Questions We Answer in This Episode:

• [00:05:45] What is Whole Body Vibration (WBV)? How does it support wellness?
• [00:15:48] How does WBV address fitness challenges for women over 50, including hormonal balance and muscle maintenance?
• [00:21:33] How does WBV build bone density and lower osteoporosis risk?
• [00:29:01] How does WBV improve flexibility and mobility, especially for recovery or limited movement?
• [00:29:46] What are the energy-boosting and fatigue-reducing benefits of WBV?
• [00:25:21] How does WBV support stress relief and enhance mental clarity?
• [00:13:47] What are simple ways to integrate WBV into daily routines efficiently?
• [00:29:52] How does WBV compare to traditional strength training? Can it complement it?
• [00:33:35] How has Power Plate been successfully paired with other wellness practices?

Whole Body Vibration

Using platforms like the Power Plate to boost muscle activation, bone density, and overall wellness.

How Whole Body Vibration Works:

• Platforms move 30-50 times per second, creating powerful muscle contractions without high-impact stress.
• Mimics the benefits of gravity and ground reaction force, ideal for building strength and bone density.

Key Benefits of Whole Body Vibration for Menopause:

• Bone & Muscle Health: Helps improve bone density, critical for those at risk of osteoporosis.
• Low Impact, High Reward: Get muscle activation without jumping or heavy lifting—perfect for those with joint issues.
• Efficient Workouts: Hundreds of muscle contractions in the same time as regular exercises—hello, results!
• Versatile for All Ages: From teens in sports to older adults wanting more strength and stability.

"You’ve never needed intensity in exercise more in your life than now."Debra Atkinson, MS, CSCS

Connect with Scott:

• Shake up your strength training, get your Power Plate here! https://flippingfifty.com/powerplate CODE: Flipping50
• Instagram - @pivotal_coaching
• YouTube - @pivotalcoaching5715

Other Episodes You Might Like:

• Previous Episode - More Simple Strategies for Effective Short Workouts in Menopause
• Next Episode - Is This Perimenopause or Something Else?
• More Like This - Joy of Movement: Finding the Lost Art of Exercise After 50
• More Like This - Why Creativity Matters More in Midlife Movement

Resources:

• Join the Flipping50 Membership for evidence-based workout programs.
• Short & Easy Exercise videos in this 5 Day Flip Challenge.
• Don’t know where to start? Book your Discovery Call with Debra.

Here are more tips for effective short workouts in menopause. I know some of you listeners are addicted to your arm work. Yet, who has time?

Well, what if I could give you arm work that works… without the extra 20 minutes? 

In a recent short strength training strategies episode I said I would share how I sneak in ancillary exercises (for arms or shoulders) for effective short workouts in menopause.

If you’re in post menopause, the set of stimulus you need is higher than PRE or perimenopause. You're juggling the need for volume to get the testosterone and growth hormone stimulus with the need to avoid the adrenal and cortisol stress that you could cause!! 

Triceps

Choose 5 or 6 triceps exercises and do them in rapid succession. For instance, overhead press, tricep dips, skull crushers, press downs with short and long levers and a rope overhead press from the cable. 

Biceps 

I might do 3 sets, the first with 6 sets to fatigue, then a set of 12 to fatigue and last a set of 25 to fatigue. I don’t rest between those either and I often will do a different exercise or a variation of grips. I’ll do a palm up, a palm in neutral and a long lever bicep exercise as an example.

Shoulders

Choose 3-4 shoulder exercises in succession. If I’m including an overhead press I’ll begin with it. Then I’ll do each reverse fly, front raise and lateral raise. 

Choose fewer bicep curls than triceps press. That’s because we use biceps to carry and hold things. I don’t do overhead presses frequently. 

Our newest 12-week program for our members is really advanced. It’s going to shorten all workouts, still provide the sets and stimulus we want and yet, you’ve been warned, it’s not going to feel easy when you’re in it. 

Get Stronger, Leaner, Better Effective Short Workouts in Menopause!

Other Episodes You Might Like:

• Previous Episode - What’s Better Running or Walking for Midlife Fat Loss (and why)
• Next Episode - Whole Body Vibration for Menopause
• More Like This - 3 Short Strength Training Session Strategies for Women in Menopause

Resources: 

• Join the Flipping 50 Menopause Fitness Specialist for a hormone-balancing exercise expert program.

Is walking the new running for midlife fat loss? Learn the benefits and why walking for midlife fat loss works so well. 

I’ve shared - and will link to - two episodes recently linking the benefits of walking to both my personal experience and science-based results from walking. See other episodes you might like below!

An elite athlete joins us today to share his thoughts on walking for midlife fat loss.

My Guest:

Brad Kearns, Mark Sisson’s co-author on The Keto Reset Diet, boasts a diverse athletic career as a US national champion triathlete and Guinness World Record speed golfer. His B.rad podcast is a top-ranked Apple Podcasts favorite in the Fitness category, showcasing his dedication to fitness and health innovation.

Longevity Mindset

Why Brad is determined to live to 100+ and how you can, too.

• Stay Young at Heart: Brad shares why surrounding yourself with younger, vibrant friends keeps your spirit (and body) youthful.
• Live Long, Drop Dead: Embrace the idea of living vibrantly until the very end—no long declines, just a sharp drop when it’s time.
• Compress Morbidity: Aim to delay the onset of age-related issues for as long as possible—live fully, then go quickly and peacefully.
• Set Big Goals: Whether it's mastering a new sport or planning to hike the Appalachian Trail (but maybe not camping, as Deb jokes!), staying future-focused boosts longevity.
• Plan for 100+: Brad isn’t just aiming for 100 years—he’s got a game plan for reaching 110 and beyond!

Fat-Burning Wisdom

• Fat Max Heart Rate: Keep exercise at a comfortable pace to maximize fat burning.
• Walking vs. Running: Walking is kinder on your body and great for fat loss — no guilt if you’re not a runner!
• High-Intensity Training: Short bursts of intense effort with plenty of rest boost metabolism for days.

Key Takeaways for Walking for Midlife Fat Loss

• Ditch the “Shoulds”: You don’t have to run or do hardcore workouts to be fit.
• The Power of Walking: It’s not “just walking”—it’s a metabolic and mental game-changer.
• Micro Workouts: Little movements throughout the day add up—think squats while waiting for coffee!
• Longevity Strategy: The goal isn’t just to live longer but to thrive with energy and strength.

Questions We Answer in This Episode:

• Do you focus on female science, female clients or a mixture of both? 
• What does a typical day look like for you?
• Is running or walking better for fitness? How does rephrasing to “Which is better for fatness, running or walking?” change the perspective?
• How can we empower listeners to know when running is okay and when it’s too stressful?
• Explain how walking helps women lose fat more effectively than running, especially given the focus on calorie burn over hormonal balance.
• How many steps a day should someone aim for? Or is there a better question to ask?

Connect with Brad:

• Click here to pre-order Born to Walk  
• Visit www.BorntoWalkbook.com with discounts and bonuses for ordering
• Facebook - Brad Kearns Jump High
• Instagram - @bradkearns1
• YouTube - @brad.kearns 

Other Episodes You Might Like:

• Previous Episode - 3 Short Strength Training Session Strategies for Women in Menopause
• Next Episode - More Simple Strategies for Effective Short Workouts in Menopause
• More Like This - Take a Walk with a 57-year old Book Author | Just 1400 Miles

Resources:

• Join the Flipping50 Membership for evidence-based workout programs.
• Short & Easy Exercise videos in this 5 Day Flip Challenge.
• Don’t know where to start? Book your Discovery Call with Debra.

Want to do a short strength training session but not compromise on your results? Coming right up! 

These tips are not something I would do every session. But something effective for those infrequent sessions when you feel you just don’t have the time but your muscles (or body composition) is crying out for the workout. 

In a follow up episode I’ll share how I organize workouts to get an efficient and effective volume of work done with both less mental stress and less time. 

Consistency is the key to better fitness. It is a challenge for women in midlife so some of the options you’ll find here are focused on time saving ways to make a workout effective without a huge investment in time.

That said, a certain amount of volume is really key for older women to get the stimulus that muscle needs for the Muscle Protein Synthesis that boosts muscle strength and mass. 

1. Tempo Training
2. Myo Reps or Cluster Sets 
3. Monster Sets 

Short Strength Training Session #1: Tempo Training

Tempo Training changes the traditional 2-3 second lift and 4-second lower  (an average of 6 seconds per repetition) by adding up to 4 unique variations: 

• The Lift
• The Pause at end range
• The Lower
• The Pause at the end of the lift, but the weight is still kept at tension

By changing these any number of ways the Time Under Tension (TUT) during the exercise changes significantly. For instance, lengthening the time in the eccentric contraction can result in a significant increase in difficulty. 

Who Benefits:

• Very effective for those who are limited in ability to go heavy but want to reach muscular fatigue or within 2 Reps in Reserve (RIR). 
• Great way to slow down and check whether you’ve just gotten in a hurry to do reps and aren’t even really optimizing muscle but instead using momentum. 

More Effective Short Strength Training Sessions for Women in Midlife

Short Strength Training Session #2: Myo Reps

Myo Reps, or Cluster Reps, is essentially just one large set broken into micro sets.

IDEAfit, a magazine for fitness professionals, highlighted how volume is important to women’s results especially as we age. However, one major issue is time constraints, or adding more days. 

Recently, I heard podcast episodes by 20s-30s with different hormones than midlife women. They often suggest 3-4 times split routine training.

Two issues: 

1. Lack Of Recovery Time. It’s not just your muscles that need rest. We need our endocrine system (adrenals, cortisol, all of it) to recover.
2. Lack Of Stimulus. 15-minute workouts are not enough for bone and muscle stimulus for post-menopause. These “workout snacks” won’t deliver the body composition or bone benefit.

If you’re new to weights or starting out, starting somewhere is better than nothing. But if your hope is to improve longevity with 15-minute workouts, I think it’s simply wrong information. 

Short Strength Training Session #3: Monster Sets

Monster Sets, or Drop Sets, is an efficient way to do all sets in one big set. Similar to Myo Reps but longer, fuller sets before reducing weight.

How It Works:

• Warm up.
• Start with your heaviest weight and aim for 15 reps to fatigue.
• Immediately reduce the weight and do another 15 reps.
• Repeat this process for at least 4 sets of 15 reps.

If you’ve reached fatigue in 15 repetitions, by the end of 4 consecutive sets, you should feel very accomplished. 

Other Episodes You Might Like:

• Previous Episode - Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause
• Next Episode - What’s Better Running or Walking for Midlife Fat Loss
• More Like This - Effective Fat Loss for Women After 50: Strategies That Work
• More Like This - I Asked Chat Gpt for 3 Menopause Strength Workouts – Here’s What I Got

Resources: 

• Join the Flipping 50 Menopause Fitness Specialist for a hormone-balancing exercise expert program.

Reduced estrogen impacts midlife injuries, but could your thoughts be keeping you fat, tired, or injured in menopause? Discover how 75% of recycled, negative thoughts shape your patterns and beliefs.

My Guest:

Riana Malia is a transformation coach trained in Evolved Neurolinguistic Programming (ENLP), Quantum Time Release (QTR), and Advanced Trauma-Aware Coaching.

With over 20 years of experience, she helps ambitious women live confidently, heal trauma, and overcome emotional blocks. Through her Quantum Pattern Protocol, Riana guides women to achieve personal and professional goals with a balanced, step-by-step approach.

As co-founder of the Collective Co. Institute, she creates transformative learning experiences through holistic healing and spiritual growth. Featured in The Mamahood blog, Brilliant Magazine: Women of Influence, and podcasts like Is Manifesting Bullshit? and InspiHER’d, Riana has empowered hundreds to find love, create pivots, and live their best lives.

The Power of ForgivenessLetting go not for others, but for your own peace—no more dragging around that emotional ball and chain!

Understanding NLP (Neurolinguistic Programming):

• What is NLP? It’s a method that examines the link between our thoughts (neuro), our words (linguistic), and our behaviors (programming). It helps reframe negative thoughts, improve communication, and shift behaviors.
• Evolved NLP: Takes traditional NLP further by adding energy work and intuitive practices. It’s not just about changing thought patterns but also about transforming deep-seated emotions and traumas.
• Quantum Healing Techniques: Riana used these advanced methods to rewire her brain, releasing old pain and building new, positive thought patterns.This approach helped her turn trauma into personal growth.

Key Takeaways for in Being Injured in Menopause:

• Emotional Baggage: How unresolved childhood beliefs can keep you stuck in old patterns—like feeling you always have to work harder to prove yourself.
• The “Away vs. Toward” Exercise: A practical tool to shift focus from what you don’t want (belly fat, exhaustion, negativity) to what you do want (vitality, joy, and self-love).
• Self-Compassion: Why forgiving yourself is just as important as forgiving others.

Questions We Answer in This Episode:

• [00:24:18] What common patterns do clients struggle to break, and what’s the first step to identifying them?
• [00:27:36] Why do 75% of repetitive thoughts tend to be negative, and how can we start shifting that?
• [00:28:32] How do our beliefs about ourselves shape how we navigate relationships and situations?
• [00:29:53] What simple, actionable steps can listeners take today to create more positive beliefs?

Connect with Riana:

• Riana’s Website
• Instagram - @rianamalia.official
• Facebook - Riana Malia

Other Episodes You Might Like:

• Previous Episode - 4 Exercise Mistakes Hijacking Your Menopause Fitness
• Next Episode - 3 Short Strength Training Session Strategies for Women in Menopause
• More Like This - Why I Meditate and My Recent (2nd) Weeklong Meditation Experience

Resources:

• Join the Flipping50 Membership for evidence-based workout programs.
• Short & Easy Exercise videos in this 5 Day Flip Challenge.