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.

More Fun Ways to Make Walking in Menopause a Total Game-Changer

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.

And Finally—The 8th Way To Make Walking In Menopause More Beneficial

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.

Key Guidelines on Protein Recommendations for Women:

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.

Carbohydrate and Protein Recommendations for Women

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!

Your Glucose Metabolism to Know Why HIIT May Be Failing You

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.

Your Aerobic Endurance to Know Why HIIT May Be Failing You

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/

With the best of intentions but armed only with the knowledge we got from decades ago, from yesterday on YouTube or AI, we could be doing it wrong. Exercises like these many women are getting wrong after 40, can change the trajectory of your aging and not only not be giving desired results but taking time and energy that could be placed somewhere with far better results.

I shared this with our community members months ago because the reactions were significant. So I wanted to expand the reach and perhaps give you a little insight to why you may be not only not getting the results you want but getting the opposite of desired results.

Knee Strengthening Exercises You May be Getting Wrong After 40

What you think is the problem: weak quads

What may really be the problem: weak glutes

Though some amount of knee isolation can be helpful (sharing a resource that won’t hurt and may help you), it’s three things that are often the issue:

• Tight hips
• Weak glutes
• Poor quad: hamstring ratio

To target tight hips: pigeon pose (I do mine on the Power Plate for added benefit)

https://www.youtube.com/watch?v=lcPwOm-fF9Y

To target weak glutes: small isolative exercises are your first stop. If you go for squats, deadlifts, lunges or step ups without strong glutes, the wrong muscles will continually be doing the work. You’ll be reinforcing poor movement patterns. Don’t be afraid to back up and do some real “work” even if you can lift heavy.

https://www.youtube.com/watch?v=ERU-ajYfEQ0

To isolate hamstrings: Try some very small movements, shorter range of motion and lighter weight (potentially just your leg) may be the first thing you do.

https://www.youtube.com/watch?v=QxKSNP4zxgo

[I’m actually testing something new right now to help isolate hamstrings and improve gait that you may be interested in: .] If you are out of alignment, with rotated hips this may be a game-changer.

https://www.youtube.com/watch?v=7iQrB5SF-9o&t=1335s

A big issue in strengthening the hamstrings is the hip flexors have a reciprocal activation.

That makes it challenging to improve hamstring strength because the stronger, and tighter, hip flexor will interfere. So though you’re doing a “hamstring exercise” you may not be improving the hamstring strength. That’s what made my experience with Protonics so important. You sit for hours, unless you’ve managed to figure out walking, standing or have a more active job.

Glute Exercises You May be Getting Wrong After 40

This I emphasized previously. The “big exercises” may not be recruiting enough of the right muscles if you haven’t gotten the neural activation optimized.

For our members, the Glute Challenge is inside the Flipping 50 membership and it pairs well with any of our 12-week strength programs, reinforcing results if glutes are a weak link.

Not a member yet? Perfect time to join!! Or you can find Glute Challenge here.

Low Back Exercises You May be Getting Wrong After 40

What you think is the problem: tight low back and weak abs/core

What is really the problem: tight hips and weak glutes and an overburdened lower back because of these.

The hip joint is supposed to be a mobile joint. Most of us are sitting too much, then may be attempting to exercise (yah us!) but not be releasing tight hip flexors and getting optimal strength and stretch in the hip or hamstring. The lower back is more or less a “victim” because any torque created due to lack of glute strength and hip mobility.

Running vs Walking for Exercise You May be Getting Wrong After 40

What we think we should do to get in shape faster: running

What may work better during peri (and post menopause): walking

Calorie for calorie, minute to minute running wins. But it was never about calories burned, it was about what the calories did to your hormones that matters.

Running in the middle zone (zone 3), is where most go wrong. It’s an intensity where, compared to lower movement or high intensity exercise there are few benefits and often more detriments.

If you love running, it feels good, puts joy in your heart, there is a way to include it. But if you think that running wins over walking for optimizing fat weight loss, it’s false.

For women, the biggest roadblocks to weight loss are

• lack of protein and overall calories to support the muscle needed
• too much cortisol worsening anabolic resistance
• long duration “cardio sessions”

High Intensity Workouts You May be Getting Wrong After 40

Going to bootcamp?

Just stop.

Do strength training. Do HIIT cardio sessions. Don’t do them together.

Don’t do them in addition to a full list of the rest of things!! You’re sabotaging your own results.

Coming up you’ll hear about the secret of timing during those HIIT (or SIT) workouts that could make all the difference.

Resources Mentioned:

The Ultimate Glute Challenge:

https://www.flippingfifty.com/store/uncategorized/the-ultimate-glute-challenge

Protonics:

Watch here: https://www.youtube.com/watch?v=7iQrB5SF-9o (For Debra’s confirmation)

Get it here: https://www.flippingfifty.com/protonics

for YouTube video… I want to be sure that we insert footage of the protonics demo and knee strengthening stretching, leg extension, me in a plank doing glute exercise, side plank snippets)

AND A QR code with the cover of the Glute Challenge book

Metabolism Makeover 2.0:

https://www.flippingfifty.com/mm2

Other Episodes:

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

Do You Have a Dominant Side? Joint Pain Solutions I’m Using Right Now: https://www.flippingfifty.com/overcome-gut-issues

Changing Habits for 2025 Health Optimization: https://www.flippingfifty.com/changing-habits

Just what are your workplace menopause rights?

As a woman in midlife, it’s important to know that menopause matters at work. It’s more than just a health issue; it’s a matter of rights, voice, and empowerment in the workplace.

Know your rights, your voice and your power. Empower yourself with the knowledge of workplace menopause rights!

My Guest:

Jack Tuckner, Esq.

Jack Tuckner, a Women’s Rights in the Workplace attorney and founding partner of Tuckner, Sipser, Weinstock & Sipser, LLP, champions workplace gender equality. With 20+ years of experience, he advocates for women facing discrimination, harassment, and pay disparity, from pregnancy through menopause, earning recognition as a trusted media and community voice.

Catherine Crider, Esq.

Catherine Crider, a California lawyer and certified labor and postpartum doula, combines legal expertise with hands-on support for families. She teaches childbirth and postpartum classes nationwide and writes on women’s health and parenting for outlets like Forbes and Healthline. Previously, she worked as a licensed educator for children and parents.

Questions We Answer in This Episode:

• What does menopause discrimination in the workplace look like?[00:05:10]
• What steps should you take if you need job accommodations due to your menopause symptoms?[00:22:00]
• What are the similarities and differences with pregnancy discrimination in the workplace?[00:29:00]
• How can employers support women going through menopause? [00:25:32]

There you are, workplace menopause rights. For more information Google the term, too!

Connect with Jack and Catherine:

https://womensrightsny.com/

On Social:

LinkedIn:

https://www.linkedin.com/in/jacktuckner

https://www.linkedin.com/in/catherine-crider-2b5b3232

Other Episodes You Might Like:

Think You’re Too Old? Ageism Dismantled with Ashton Applewhite:

https://www.flippingfifty.com/ageism-dismantled/

Perimenopause: The Signs Symptoms and Circus:

https://www.flippingfifty.com/circus/

The Real Reason for Migraines and Constipation in Menopause:

https://www.flippingfifty.com/migraines-and-constipation-in-menopause/

Resources:

Flipping 50 Membership:

https://www.flippingfifty.com/cafe

Flipping 50 STRONGER 12-week program:

https://www.flippingfifty.com/getstronger

Your menopause gut health is about to get a booster shot. This episode is ripe with information about probiotics, digestive enzymes, your immune system, food sensitivities and so much more.

Stay till the end and I’ll share the digestive enzyme I’ve now been using for 3 months.

If you are curious about all the fuss around dairy and gluten and your menopause gut health, this episode will answer some questions! It’s guaranteed to give you some too!

My Guest:

Steven Wright is a Health Engineer, Functional Medicine Expert, and founder of The Healthy Gut Company — which helps get transformational results with gut health solutions. The Healthy Gut products are powerful gut health supplements in the world, helping more than 12,000 customers and more than 1,000 tough cases!

Steven has become a renowned voice in the gut health space, personally creating more than 30 industry-leading educational programs and contributing to over 700 research articles.

Questions We Answer in This Episode:

• Why are vitamins and minerals for immune health not always delivering the desired outcomes for people looking for support? [00:21:47]
• How can you tell if your immune system is smart enough to keep you healthy?[00:23:25]
• Doesn’t exercise and a low-toxin lifestyle help balance the body and immune system?[00:27:52]
• Who is worse off right now: middle/older adults or younger generations?[00:30:04]
• What are paraprobiotics, and why are they a breakthrough for immune support?[00:34:15]
• How quickly does someone notice a change? Who benefits most from trying it?[00:39:50]

Connect with Steven:

https://www.flippingfifty.com/healthygut

Use this link to enjoy 15% off!

On Social:

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

TikTok:https://www.tiktok.com/@healthygutsteven

Other Episodes You Might Like:

Enhancing Gut Health to Enhance Weight Loss & Muscle Strength:https://www.flippingfifty.com/gut-health

Heal Your Gut, Save Your Brain:https://www.flippingfifty.com/save-your-brain

Why Am I Bloated? Is Your Protein Causing Midlife Gut Issues?https://www.flippingfifty.com/why-am-i-bloated

Resources:

Flipping 50 5-Day Flip:https://www.flippingfifty.com/5dayflip Flipping 50’s Metabolism Makeover 2.0:https://www.flippingfifty.com/mm2

After 50, love relationships take a turn. For women who become more educated and mature their relationship may no longer solve a problem they can’t solve on their own.

My respected guest and Flipping 50 returning favorite on love relationships, Dr. John Gray.

My Guest:

John Gray, author of Men Are from Mars, Women Are from Venus, wrote the iconic relationship book, a global bestseller translated into 45 languages. With 20+ books, including Beyond Mars and Venus, he transforms how men and women view relationships, blending communication skills and nutrition for lasting health and romance. Featured on Oprah and other major media, he shares insights through books, blogs, and workshops. More about John here.

Questions We Answer in This Episode:

• Can you address how relationships impact anti-aging? [00:10:20]
• Does a relationship need to follow a traditional model (same household, romantic), or can male friendships also provide value? [00:10:45]
• You mention romance for hormone stimulation—would “hormone optimization” be a better term?[00:40:37]
• Are romance and love relationships the ultimate biohack?[00:25:05]
• How does romance or relationships optimize hormones? [00:41:15}
• How is the stress response related to a woman’s relationships? [00:13:51]
• Why is this more significant for women than men as they age? [0013:35]
• A recent Joe Dispenza video discussed single women who don’t rely on dopamine or oxytocin from relationships may experience fewer emotional highs and lows and find other ways to create stability. How does this perspective align with your views? [00:36:48]

Connect with John:https://www.marsvenus.com/

On Social:

Facebook:https://www.facebook.com/Mars.Venus.John.Gray

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

Twitter:https://x.com/marsvenus

Other Episodes You Might Like:

You Ask Libido and Hormone Balance Qs: Dr John Gray Answers:https://www.flippingfifty.com/libido-and-hormone-balance/

Create Natural Hormone Boosts with Dr. John Gray | MarsVenus:https://www.flippingfifty.com/natural-hormone-boosts/

Resources:

5 Day Flip:https://www.flippingfifty.com/5-day-challenge-new/

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