What if I told you, you might be ignoring easy ways to boost metabolism? Improve your skin? Improve your recovery from exercise?

My Healthy Addiction

It’s true. I’m sharing a little strategy I’ve loved using for over two years now and that was a lifesaver for me after mold exposure. In addition, my brother who has quite a rare autoimmune disease and his wife now have one in their home.

I bought it for enjoyment and just overall health benefits. I am grateful for the detox powers. I love all easy ways to boost metabolism - yours and mine!

My Guest … Nicole Carlson

Nicole has an extensive backroad in the health and wellness industry. Her passion is helping others through education, consulting & training to both heal and preserve health. She specializes in scientific based yet holistic approaches to healing and life balance. She is committed to offering cutting edge wellness services that empower people to reach their health goals and live their best life.

We covered everything from basics to in-depth. We talked about how to reduce water weight, boost metabolism and immune system. I use it for toxins and for health and relaxation. It's all the things. 

Questions we answer in this episode:

• What is infrared? 
• What are the benefits? What specific conditions can benefit? 
• How is Sunlighten different from other options?
• How is infrared supportive of healthy aging?
• What is the difference between an infrared sauna and a traditional sauna?
• Is all infrared created equal?
• What benefits come from sauna use?
• Are there best practices for sauna use?
• Whether you too want easy ways to boost metabolism, improve conditions you have, or want to age optimally, you’re going to love this!

Special Promotion: $200 off a cabin OR $100 off a Solo, AND free shipping! You must use the link or mention Debra Atkinson and Flipping Fifty when you call to get the discount!!!

CLICK THE LINK:

Flippingfifty.com/sunlighten

Ends soon!

show notes: flippingfifty- dot- com/saunaspecial

Ready for a better life after 40? It’s never too late. Believe it? Or just hear or say it?

Natalie Matushenko, PCC, CPCC is a leadership coach, best-selling co-author, Ivy League University and top business school graduate and adventurer. Over the past twenty years, she has helped thousands of soulful go-getters make a huge impact in the world while creating lives they love.

Natalie left a high-flying career in international development to pursue her own version of success. She has lived in five countries and has traveled extensively to over 60 countries. Natalie currently splits her time between Colombia, South America and the United States and spends a few months a year traveling the world with her husband and three daughters.

So no doubt this time in our lives has changed yours significantly in regard to travel. Since no one is traveling for the moment, share which of five countries (and which 5?) Is there a favorite?

Questions We Answer in this Episode:

- What led you to create the Extraordinary Life After 40 summit?

- What were some of your biggest nuggets of wisdom from the experts you interviewed for the summit?

- Why is uncovering your passions and living your purpose so important after 50?

- You always say that it's never too late, tell us more about that.

- What holds women back from reaching for an extraordinary life?

Join the Summit:

https://extraordinarylifeafter40.com

If you have ever been told you have to tell your story to succeed and then wondered how to do it, wonder no more. Devorah Spilman will take you within to find and tell your story and to access your soul’s calling.

Through her signature InStory process Devorah takes women writers, creatives and entrepreneurs within so you can access your authentic stories and bring them out into the world to make a difference

My guest today

Devorah Spilman has been a master storyteller for over 30 years. Today she is also an intuitive coach and helps writers, creatives and entrepreneurs to find the clarity and confidence to tell their deep, authentic story, to live their purpose and transform their lives.

Her “In Story Group” takes people on a journey to find and manifest their soul’s calling and bring their story, mission and message out into the world. Devorah has clients all over the world following their calling, writing books and building businesses based on the deep work that accesses their inner story and the power to integrate and use all parts of ourselves.

Questions we answer in this episode: 

• What does it mean to live your soul story? 
• What is the connection between soul, story and purpose? 
• Why is it so important and powerful to tell your soul story? 
• How can you access your soul story?
• Why now in the second half of life are we as women so powerfully called to find our new freedom, flow and fulfillment through the power of our stories? 
• How you can make joy your path?

Connect with Devorah for this summit!

https://instoryshow.com/DAtkinson

Connect with Devorah on social:

https://www.facebook.com/DevorahSpilman

https://twitter.com/DevorahSpilman

Show notes:

flippingfifty.com/instory

Got a workout plan for your fall success? This year, let’s face it we’ve all been regrouping, pivoting, and course-correcting. Has your workout been a stable presence? My promise in the title may sound big. Yet, if you have a plan you can assess it, adjust it, and keep improving. Without a plan you’re not moving forward with any predictability.

Register for the Ultimate Woman’s Guide to Avoiding Muscle Loss

Plan the Work(out): Work the Plan

You're going to want to save this! This is the exact recipe I use to design my own workouts, my clients, and programs for Flipping 50 students. For a detailed blog (link in bio).

Here are all the parts!! You're welcome! Tell me in comments... YES, got a plan, or ALMOST, working on a plan! and tag a friend! Challenge her to plan and help keep each other accountable!

5 COMPONENTS of EVERY WORKOUT:

Moving warm up - elevates your core temp

Functional warm up - gets your right and left brain connected, supports different planes of movement (so you rotate, extend, flex and move laterally)

Main set - your strength or your interval "workout"

Core - if it's not built into your main set, 3-5 minutes of targeted core

Cool down - this too is a 2-parter; you stretch yes, AND you move for about 5 minutes to begin clearing lactate and you're already making your next workout better.

WEEKLY WORKOUT PLAN:

• 2 (or 3) Strength Training sessions
• 1-3 Interval Training sessions
• Most days do some mobility (stretching)
• A full rest day

There are important details about planning these pieces! Wait 72 hours between strength sessions. Do full body workouts (not crazy split routines that make you have to lift so much more often and get fewer results) Think metabolism baby!

And... when you first add intervals... 1 time a week for a couple weeks. Short sessions. Add a 2nd later as you feel good. Guess what? Your joints and ligaments don't care that you want to burn fat faster. If you don't treat them well and let them adapt, you're going to be injured not svelte.

MONTHLY WORKOUT PLAN:

Look at life. Alter that weekly plan as needed. Structure gives you freedom though, right. There's no falling off the bandwagon and getting run over by it. You're just course-correcting as you go.

Quarterly and YEAR PLAN:

This is where you begin to realize what you do today fits the dream and image you have for yourself next year. What would SHE do? Today matters.

You too have an "in season" and "off season." Maybe summer is when you're most active, changing your activity.

Let's not forget the season of COVID19. But let's move on. You're now using a new plan fit for this season. Working out at home, mask-free and safe. You need to consider whether you've got more stressors as you plan your work and recovery.

MOST IMPORTANT:

REST comes first. Put "R" recovery in that calendar! 

Resources mentioned in this episode:

https://www.flippingfifty.com/getit

Another episode you may like:

https://www.flippingfifty.com/5-part-exercise-planning-guide/

Do you have a flat stomach when you wake up in the morning? And it’s gone by noon? Constantly searching for core exercises to reduce the look of your belly?

You know I tell you that core exercise won’t fix it if it’s not a weak abdominal muscle problem… do you want the good news?  I have with me the woman who may have some solutions for you. The bloated belly whisperer is in the house.

Tamara Freuman is a New York City-based registered dietitian and America's Trusted Digestive Nutrition Expert. She holds a master’s degree in clinical nutrition from New York University, and her clinical practice specializes in managing digestive disorders through diet.

Freuman is the author of "The Bloated Belly Whisperer" and a nationally-known health writer whose advice is read by hundreds of thousands of people each month on U.S. News & Health Report’s eat + run blog and its syndicate, Yahoo! Health. Her advice has been featured in leading TV, print, radio/podcast and online media, including TV’s Good Morning America, Live With Kelly & Ryan, Inside Edition; National Public Radio; The Washington Post, Reader’s Digest, Prevention, Women’s Health; CNN.com, SELF.com and Insider.

Questions we answer in this episode:

• What is bloating?
• Why might a woman over 50 start to experience chronic bloating for the first time?
• How can you tell the difference between bloating and belly fat?
• What is the best way to promote overall "gut health"?
• Should listeners be taking a probiotic?
• What about sauerkraut, and live cultures in yogurt?

Connect:

www.thebloatedbellywhisperer.com

Social:

twitter: @tamaraduker

FB: @bloatedbellywhisperer

IG: @bloatedbellywhisperer

What if I told you that your belly bloating could be solved overnight? And you don’t have to take a supplement or fast to do it? There’s no torturous exercise program. Well my guest is here to share her wisdom as my personal gut guru.

This episode is brought to you by the After 50 Fitness Formula for Women course. It’s anniversary time and you can get the course, access to all 8 modules, 2 bonus modules on bone health and adrenal health, for a $50 savings before rates go up. The course is brand new – I’m recording the updated modules right now and you’ll have access for a full year.

My Guest

Dr. Marisol Teijeiro, ND, BA - Queen of the Thrones™ is a world leader renowned for empowering people to improve their digestive and gut health by unlocking secrets found in the number one product our body produces, our stools.

Her life’s mission is for the billions of people around the world, both healthy and suffering from digestive issues like constipation, bloating, gas, irritable bowel syndrome, Crohn’s disease, ulcerative colitis and more, to understand the inner workings of their bodies.

She’s the founder and clinical director of Sanas Health Practice, where she’s helped thousands of patients live happy, healthy lives. She teaches at the Canadian College of Naturopathic Medicine, appears as a guest on TV and podcasts, and speaks around the world.

Beat Belly Bloat This Easy?

Her passion and first-visit prescription is castor oil and castor oil packs. She shares cutting edge tips and techniques that are scientifically supported, clinically practiced and historically honoured.

I feel like I just said… Dr Marisol basically treats almost everything at the foundation of your good health, flatter belly, energy, and body confidence.

Questions we cover in this episode:

• What causes belly bloating?
• So many women midlife are constipated AND now during midlife mid-corona... even worse! Why during menopause/perimenopause is this so much more prominent?
• What is the long-term solution for listeners? 
• Women often wonder ... is it SIBO... or take on an identity of IBS .... what do you have to say to that woman listening who thinks that this is just her normal? 
• Describe the castor oil properties that make it so different... and why this topical solution to an internal issue helps so much? 
• Did you need to hear that? I did. Yes, COVID is kicking my booty too. I’m riding the roller coaster up and down and convinced it’s related to stress and inflammation. Whether you want to reduce belly bloating, belly fat, stress, constipation… Let’s kick back, shall we?

GET YOUR CASTOR OIL PACK!

Take a 30-Day challenge with me!!

If you’re not already in the Café or a group program join the Insiders group and share your results!

Try my favorite Castor Oil Pack:

https://bit.ly/3aaywRR

Use COUPON CODE: DEBRA10  (Not case sensitive)

CONNECT WITH MARISOL:

FB: https://www.facebook.com/queenofthethrones

IG: https://www.instagram.com/queenofthethrones/

Terry asks, is weight training appropriate for those who have osteoporosis and osteoarthritis? 

My answer is yes! It should be mandatory! 

The challenging part is osteoporosis and osteoarthritis have two different protocols. The choice has to be made to avoid pain or injury so the advantages outweigh the risks.

Osteoporosis vs Osteoarthritis Strength

With osteoporosis the best results come from lifting heavy such that you fatigue in 10 or fewer repetitions. With less load the bone doesn't respond in a positive way.

For osteoarthritis the best results come from strengthening the muscles surrounding joints so there is less pressure and stress on the joint itself. 

The best choice then is to keep the weight light and repetition range higher but not so high that you're wearing the joint out. General repetition guidelines would be to start in a 15-25 rep range and increase weight slowly to the point you can tolerate. 

Alternative ways to increase load

You can increase the time under tension during a contraction in order to use a lighter weight and continue to reach overload. This is called tempo training. For many right now during COVID while dumbbells are hard to come by, this can be a good solution.

For osteoarthritis you also want to keep mobility and stability in mind as well. Having osteoporosis makes you vulnerable to fractures if you fall. Balance and adequate strength to build stability are important. 

Maintain a diet that allows you to reduce inflammation and enhance muscle maintenance. You'll need that for both conditions and for longevity. 

The anniversary celebration for the After 50 Fitness Formula for Women is 4. Version 2.0 is available now for the 1.0 rate until Sept 1, 2020. Save $50 and get $300 worth of bonus workout sessions plus 12 months of access. 

Significant muscle loss is a life threatening condition. The term sarcopenia is given to it. Yet, we don't hear nearly as much about it as we do osteoporosis, or other diseases. 

Muscle loss however is directly tied to bone loss, frailty, risk of falling and fractures. Bedrest, or simply a time of less physical activity than you're used to can increase loss of muscle. 

During the pandemic any one of us could have easily lost muscle had we not made the effort to pick up where commuting, moving through buildings or campuses was no longer a part of our lives. 

What's the best place to start to overcome or rebound from  significant muscle loss? 

1) adequate calories

2) adequate protein

3) gradual increased daily activity with body weight

4) before finally adding regular exercise programming

Older adults have been researched and studied doing exercise in the 9th and 10th decades of life. It is proven effective at gaining strength regardless of age or prior experience with activity.

It doesn't however happen by accident. 

Significant muscle loss occurs in just 3 days of bedrest in older adults. It happens at a dramatically higher rate than compared to 20-something subjects. Part of the reason is the collective time since age 25 when muscle mass peaks. Unless individuals are making an effort to maintain muscle mass by lifting weights muscle is lost more easily than it is gained. 

Fast twitch muscle fibers are lost twice as fast as slow twitch muscle fibers. That becomes a secondary problem because of the lack of reaction skills. It makes you more vulnerable to falls because you won't be able to right yourself if you should stumble. 

By beginning a focused healthy diet rich in micronutrients and protein you provide the building blocks for muscle growth. Then progressively begin applying an exercise program that is reasonable and doesn't cause undue fatigue in the weakened individual. 

Remember too that water is stored in the muscle so hydration will be important.

It's anniversary time! Save $50 on the 2.0 version of this course before rates increase Sept 1. PLUS bonus live sessions with me valued at $300. Full 12 month access. 

How well are you sleeping since the pandemic? What changes have there been in your life? Do you know how those might be affecting your health- specifically brain health long term? And what you can do to protect yourself.

My guest…

Dr. Tom O’Bryan is considered a ‘Sherlock Holmes’ for chronic disease and teaches that recognizing and addressing the underlying mechanisms that activate an immune response is the map to the highway towards better health. He holds teaching Faculty positions with the Institute for Functional Medicine and the National University of Health Sciences. He has trained and certified tens of thousands of practitioners around the world in advanced understanding of the impact of wheat sensitivity and the development of individual autoimmune diseases. 

Questions we cover in this episode:  

Dr. Tom, I recently heard a short presentation on Instagram in which you were talking about vertigo, something several of my listeners have dealt with. You shared I believe four different theories about it and ways to cure it… I would love to start there before we dive into the rest of our discussion.

Please share with our listeners in your own words how you got started in your career and got interested specifically on brain health.

At the mention of brain health, every listener can identify with losing the keys, or being unable to find the phone… they’re holding. But also, especially with regard to family history of dementia or Alzheimer’s there’s another level of concern. How do you define brain health?

Our audience is mostly female 45-65, when it comes to brain health is one gender or age range most susceptible to deterioration, or is there a time when we need to begin paying more attention to our brain health?

If I were creating a body-based fitness prescription I would include muscular strength, cardiovascular fitness, and flexibility based on an individual’s status. Of course, we know exercise is also beneficial for the brain. Is there more? something similar for brain health? What are the components of a “brain health prescription?”

What do poor sleep or chronic stress even beyond daily stressors– say during a pandemic – do to brain health?

What’s your biggest concern about brain health during this moment we’re in?

How resilient is the brain? We’re all going through some level of stress right now for our own personal reasons, when this is “over” can the brain bounce back, so-to-speak?

Free Gift from Dr Tom:

https://thedr.com/freemybrain

You Can Fix Your Brain Sneak Peek. I created this program to give you a glimpse of how you can support your brain health. My approach is not cookie-cutter at all. There is no single cure for many of the diseases and conditions that affect the brain.

Connect:

https://www.linkedin.com/in/dr-tom-o-bryan-10433920/

https://twitter.com/theDr_com

https://www.facebook.com/thedr.com.english/

If you’re looking for tips to start your over 50 exercise, or restart with these new rules, new times, new… I can’t find a dumbbell anywhere and don’t have a treadmill or elliptical at home… or don’t know what to do with it… this is for you!

The Question

Recently, Flipping 50 Insider Patricia left me this question.

Would love to get some direction on the best “starting from ground zero” exercise videos on YouTube. I’ve been sedentary for many years due to a yet unresolved left knee issue (range of motion limitations, etc.) so any suggestions on videos to get me going, burn my oodles of flab from all over my body, and having fun from home would be great. Also, I’m not one who loves to workout so your direction is going to be wonderful. Yes! Let’s get this going. – Patricia B.

First, thanks for asking, Patricia. And if you’re listening and you’ve got a question I’m going to link of course- to the show notes, and also to the growing but almost branding new Insider’s Community group on Facebook. There you can share questions, comment about episodes, whether you come from YouTube channel, or you’re a podcast listener, or Flipping 50 TV episode fan. 

Options for How to Start Your Over 50 Exercise

This episode is full of links to some of my favorite YouTube videos and if you don’t want random exercise, you want it planned and handed to you so it’s organized in the best way to make progress I’m going to link to my 5 Day Flip.

It is totally and utterly to solve this problem!

Where to Begin

For those of you like Patricia, there’s a link to the 5 Knee-friendly video set. Whether it’s because of a lack of cartilage, recent or pending knee replacement, this series of 5 videos tends to your desire to look and feel good, while respecting the fact your knees don’t need to be doing squats and lunges right now.

I’ll say this too, knowing I have a thriving YouTube channel and I love you all… YouTube is still random. So while you can start there… as long as you know exactly what to look for, doing random exercises without a plan for where to start, how to progress, how to sequence exercise does not provide fitness.

The Problem with YouTube

There are dozens- actually hundreds – of videos you’ll find for instance on toning arms. From 20-something influencers to 50 and 60 something women. But none of them… or I should say … all of them I’ve found, fail to mention correct exercise planning, progression, rest and recovery. More than one suggest you do them every day. I fell off my chair. Why? Because the channel has hundreds of thousands of subscribers and that video had millions of views.

That is irresponsible fitness instruction. In fact, it is likely NOT fitness instruction. Because someone is thin and exercises does not imply what works for her will work for you. You don’t know her genetics, her diet and what else she does.

Ridiculous Advice

There are also fitness instructors – celebrity fitness instructors – providing ridiculous recommendations. I dislike the idea of throwing someone under the bus… so I’m reluctant to do this, and instead hope sharing the science of exercise will help them too. But even Jillian Michaels, ultra-popular fitness icon right? She promotes a science that is false – after we’ve literally seen how the process on biggest loser backfired.

She promotes products that include sugar and why? Likely because she is making millions doing so and she would have to completely recreate her brand. In my opinion, it would make her even more popular to admit, she screwed up. But given the way she’s dug her heels in, I don’t see that happening. 

Before YouTube and What to Do

So, I’ll leave that tangent alone, but know who you follow, why you follow them, and have a good idea what you need before you go shopping on YouTube.com

First, a good core foundation is key to fitness – and your knee is not a limiter for doing that. So I’ll include some core exercise videos. It’s a perfect month to be doing that as I’m doing a lot of core exercise education this month.

Second, start moving and developing a habit. Set a schedule, then start moving with videos that are short – walking videos for instance. I’ll link to an example.

Third, but not less important, once you’ve got a habit for a couple weeks, add strength training. You can keep it all on the floor you don’t have to do lunges and squats.

You do however, need a plan. I’ve done some free planning videos live for you during COVID19. I’ll link to in the show notes too. 

What’s next?

There you have it, Patricia.

Here’s the danger, a lot of ideas are not helpful. So if you want the simple, already organized week of cardio, core, strength for at home go to the 5 day flip. Get started. If you have a special case, work with an online coach who can help design a program for you as opposed to trying to fit into some existing video or program.

Please leave a rating in iTunes! It really helps! 

1. Visit Flipping 50 on iTunes

Walking Workouts:

Indoor Walking Workout 

20-minute walking workout 

Core First:

Avoid Back Pain: Stop crunches and situps and do this  

Standing Core Exercise

No weights?

Tubing workout (in case you can’t find weights)

Travel workout 

Give it to me please!

The 5 Day Flip 

Knee-friendly 5 Day Flip 

Do you have a question? Leave it below the show link at flippingfifty.com/ground-zero or better yet, share it with me in the new Flipping 50 Insider’s group on Facebook, I love hearing from you! If this episode was helpful please leave a rating in iTunes and then share it with a friend! Surround yourself with a supportive community of women on the same journey.

Flipping 50 Insider’s Community on Facebook 

show notes flippingfifty.com/Groundzero