Ever wonder if your Flipping 50 fitness program would work for your daughter’s fitness and health? Wonder how you can support her exercise and healthy habits?

Well, in honor of Mother’s day I’m adding this BONUS episode of Flipping 50.

Episode Sponsor:

This episode is brought to you by the Hot, Not Bothered 10-Day Challenge. It’s been an exclusive and only for VIP audiences. During our current situation I pivoted it to give those of you who are not exercising consistently, not seeing progress, not already following a plan giving you results… a quick safe sane sample of how you can feel better with a hormone balancing approach to exercise. These are 10 safe –for right now workouts and an audio recording with each that will whisper in your ear WHY how and when you’re doing them influences your hormones. If this is a fit for you or someone you know be sure to check out the link in the show notes that is flippingfifty.com/hnb-challenge It’s not only a quick way to feel good, it can be “FREE” if you successfully complete every workout and record it in the Facebook group, I’ll credit your $49 fee toward a qualifying next purchase at Flippingfifty.com

And hey, Are you a-prove-it to me, gotta-know-the-facts kind of girl? Stay tuned for a Mother’s Day weekend special I’ll share more about at the end of this podcast.

OK, let’s talk your daughter’s fitness.

Resent Research

In a recent study among female young adults, 8 weeks of endurance training vs. circuit weight training resulted in similar changes in cardiovascular risk factors including body composition, skinfold measurements, and cholesterol levels. Both programs were designed for the individual’s current fitness status before the program applying appropriate load and progression. Each subject group did three workouts a week of either endurance or circuit weight training.

Results showed positive and no significant difference for either group.

For young adults struggling to make exercise a habit, participation in the activity based on person preference is most important and no detriment to health and fitness.

Genetic predisposition can influence an individual’s response to an activity. A personal preference probably reflects that DNA predisposition and therefore result in easier adoption of a fitness routine.

DNA Testing for Yours or Your Daughter’s Fitness

[You can test your predisposition for both exercise that will reap you the quickest fitness rewards and learn more about your recovery needs and whether you do best with high fat, carb or protein. I personally am genetically predisposed to do best with a slightly higher carb intake and endurance exercise.

It doesn’t mean I don’t strength train or that I eat high carb all the time. I still use information on my hormone status. I just have a more complete picture and sometimes doing the things I need to do is easier because I’ve seen it right there in test results. If you’re curious about DNA testing for yourself and how it can inform your habits whether you do it with coaching or not]

Strength training is important for young women who want to gain bone density benefits that will sustain them for life. Priority should be given to the activity that your daughter likes first. Establish a habit and start feeling strong and confident in her body, then focus on addition activities that balance her overall fitness.

Her Love or Her Need?

So if she loves running or cardio classes? Let her enjoy them. Encourage it.

And help her set some goals for participation over 8 weeks. In the study subjects did 3 workouts a week of either endurance training or circuit weight training. That’s a reasonable not crazy schedule.

Accomplishment of a goal – maybe preparing for a race, or a virtual race  - or simply participation goal she sets and cares about will give her confidence to add another layer. Right now- doing some training with a friend from college or at work when she’s not at work can help a social butterfly connect in a meaningful way too.

So while both cardio and resistance training are important for her. If she doesn’t like on or the other, build on her strength right now. Help her love it, love her body, and there’s time for the rest.

Turning Point

Muscle mass peaks at about age 25. It’s often around this point in time, and maybe earlier depending on her habits, and the college 10 or 15 is still a thing. Once it does metabolism can slow and a young adult woman who isn’t as active as she once was may find she does have to “exercise” while she never did when she was playing sports and not sitting as much at school or work.

Strength training at that point can become a girl’s best friend. Starting in her 20’s a young woman is doing her metabolism, bones, and muscles and self-confidence good that will last for the rest of her life.

There you have it: how to support your young adult daughters with their fitness too.

What About Your Son?

In case you’re wondering about your sons, similarly guys will likely have a personal preference for aerobic or anaerobic work. That is they’ll prefer going out for a longer run or they’ll enjoy sprints and weight training more. Guys muscle mass also peaks at 25. Body composition, unless they’ve got some hormone dysfunction or lifestyle habits that are interrupting, is working in their favor.

These young adults are all going to be subject to even more sedentary jobs and have more automation than we’ve so supporting them in activities they love is smart. You can do that with equipment or memberships, or of course currently, online fitness or golf clubs and driving ranges, or apps, trackers, or home equipment. Those are great ways to keep the family fit.

Mother's Day $30 gift

As promised… This weekend the After 50 Fitness Formula for Women course is $30 off. If you know you should be exercising but you don’t know how, and if you need facts and science before you can buy into it, this course is for you. I walk you step-by-step through how to find your best exercise, exercise nutrition, sleep, stress and recovery strategies now – at midlife. Use IMREADY to save $30 during Mother’s Day weekend. This is not an exercise program, it’s a tell me why program so you can sink your teeth and… your time and energy into healthy habits that matter and support the right exercise. I’ll tell you how to know if your current program measures up and how to tweak it if not.

Reference & Resources Mentioned:

https://www.ncbi.nlm.nih.gov/pubmed/32074953

Hot, Not Bothered 10 Day Challenge

The After 50 Fitness Formula For Women course

DNA testing information

Show notes:

https://www.flippingfifty.com/daughters

*special note for my son’s girlfriend who inspired this post. In case she finds her 20-something self all the way here… this one was for you

If you’re not sleeping well… late day exercise may be to blame.

What can you do and how can you optimize your sleep with the right exercise? Remember:

“Intense early, Light late”

One of the reasons late day exercise may cause sleep interruption is this hormone’s role in producing energy for cortisol during exercise. It's called:

The Pregnenolone Steal

The “pregnenolone steal” means your body basically does whatever it needs to do to operate. In times, like these perhaps, and at times of day when cortisol is naturally lower later in the day, when you don’t have enough to properly support high intensity exercise, your body will use pregnenolone to create cortisol.

You see, cortisol is also your energy hormone. You use it to exercise, or to power through that creative work you do earlier in the day, and it naturally wakes you when it’s at optimal levels. How you feel in the morning, afternoon and evening tells you quite a bit about your cortisol levels.

Ideal Cortisol Use

During normal times – remember those?- when you’re upset or stressed about an argument, do you feel better after a challenging workout? If you’ve experienced that it’s because you’ve purged a little extra cortisol.

However, when you’re in a say, an unexpected crisis lasting weeks turned into months with uncertainty and you’re cortisol levels may already be compromised, that little beg, borrow, and steal it from wherever you can get it… That could just throw you under the bus.

Go Low or No

While it’s not that you need cortisol to sleep: cortisol is supposed to be low (it’s all time low at 2am). However, it’s that you need pregnenolone to chill, relax and sleep.

What’s a girl to do when it’s late day exercise or no exercise?

Remember this Flipping50 flip: light late.

It’s best.

Ultimately, if you’re calculating calories burned from high or low intensity you’re going to disagree. But if you are thinking you’re a calories-in-and-out equation, you’re missing the fact that hormones control what you do with calories.

Hormones control whether you store or burn them. Even in the presence of a calorie deficit, without balanced hormones you will not lose weight and potentially you will gain weight (due to inflammation).

The exercise type you do and the time you do it determine your influence on hormones and your ability to lose weight.

There Isn't Enough Research

A great study, for instance, would be to take a group of menopausal women in the same hormone status (very low late day cortisol) and have them exercise using high intensity interval training at either 7am or at 5pm 2 or 3 days a week for 8 weeks.

But for now, without the evidence, we take what we know happens from other sources and use it. 

The lower intensity exercise later in the day will support your body’s ability to calm down, maintain its level of pregnenolone so you can chill out and optimize your sleep.

The show notes will be available at https://www.flippingfifty.com/sleeping-well

This is a reader question: I'm not sleeping well, could I be exercising too close to bedtime? 

Do you have one? Add it to the show notes or message me at any of my social media sites. We're @flipping50tv on Facebook, Instagram, YouTube, and even Pinterest.

Dr. Ellen is a Psychologist, Registered Dietitian, National Board Certified Health and Wellness Coach, Reiki Master and Mindful Self-compassion Teacher. The Midlife Whisperer™, she empowers women to get unstuck and find the confidence, energy and clarity to make their next chapter their best chapter.

An inspirational speaker and expert on women’s wellbeing, Dr. Ellen has appeared on Extra, the Food Network and NBC World News and has been quoted in Psychology Today, Eating Well and USA Today. She’s the author of four books and articles for SELF, Better Homes & Gardens and Good Housekeeping and prior online nutrition expert for Women’s Health, Men’s Health and the Abs Diet. She brings over 25 years of counseling, coaching, and healing experience to her holistic practice and transformational work.

So with 25 years of experience – that suggests to me one other very important qualification for our listeners. That is, you’re in the boat rowing too. How do you think that in addition to the professional knowledge and career experience that little detail matters?

In my words that is the “get me” factor. I think every woman out there can say, “she gets me.”

Questions we cover in this episode:

• Tell us your transformational story (how you overcame eating disorders and exercise addiction)
• What is self-compassion?
• How can self-compassion heal negative body image and help you reach your health and fitness goals?
• How do you practice self-compassion?
• Why is dieting the worst thing to do if you want to lose weight and what do you recommend instead?
• You have something coming up that really speaks deeper into this topic, your Rock Your Midlife summit. Let’s share the details here. When is it and where do listeners go to learn more and register?
• Who is the ideal attendee? What questions would she be asking right now?
• Can you tease without giving away any juicy content, some of the speakers and content you’re excited about sharing?

Learn more about the Rock Your Midlife summit:

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

FBgroup: https://www.facebook.com/groups/drellensmastermind/

Connect:

TheMidlifeWhisperer.com

Twitter: @eralbertson

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

FBgroup: https://www.facebook.com/groups/drellensmastermind/

Instagram: ellen_albertson

LI: https://www.linkedin.com/in/drellenalbertson/

Relationship challenges are inevitable. Yet you may have had more bestowed on you recently than you planned on. The logistics of home and work have changed. The logistics of immediate and extended family have changed.

Whether you’re communicating with family members in the same room or relationship challenges come from across states or continents, they’ll show up.

My Guest

Couples Psychologist Dr. Sarah Rattray has spent the last thirty years helping couples create the relationship they always wish they’d had, with the power to make changes that last. She specializes in helping couples rekindle their connection, and communicate safely about what really matters to them, so they feel seen, heard, understood, and supported. 

Right now she’s creating workshops to help you navigate all the relationship challenges of this stressful time with grace and kindness towards each other.

Questions that were a part of our episode:

1. What’s going on with relationships at home these days? 
2. How do you communicate in a way that stays safe and calm? 
3. What are some tips to set up a good, calm conversation? 
4. How can you ask for what you need from each other at this time?  
5. What's your most important take-away tip?

Connect with Dr. Rattray to learn more

This link is a quiz you can take to see how you’re doing with communication in your relationship, and at the end you’ll get a free pdf download with insight:

https://couplescommunicationinstitute.com/crisis-quiz/

Use this link for any additional questions you have:

https://couplescommunicationinstitute.com/questions/

Please leave a rating in iTunes! It really helps! 

1. VisitFlipping 50 on iTunes

Hello, another week of COVID19. Congratulations you’re doing this.

How are you? In these times I’ve heard from many of you that the information about boosting your immune system and exercising smarter right now is valuable – and necessary – I’ve also heard you want to focus on the bigger picture too. And the things you cared about weeks and months ago are still important to you. Today’s episode with a guest who wrote the book on aging is I think you’ll find fits both now and your future.

My Guest

Stephanie Raffelock helps self-aware, educated women who are interested in shirking the toxic myths and stereotypes of aging. She proves that women aren’t finished living their best lives at 50, 60 and beyond, but instead, how they become the wise elders of our culture.

Stephanie celebrates age and shows how it’s a privilege to grow old - how every single day is a gift. “Peter Pan’s mantra was that he was never going to grow up. Her mantra is that we never stop growing”.

Stephanie is the host of the Coffee Table Wisdom podcast, promoting healthy aging in body, mind, and spirit. As author and blogger, she writes about universal, life-transforming forces – grief, gratitude, triumph, loss, and love. Stephanie’s latest book "A Delightful Little Book on Aging" is set for release on April 28, 2020, through She Writes Press. 

A graduate of Naropa University’s in Writing and Poetics, Stephanie has penned articles for numerous publications, including The Aspen Times, The Rogue Valley Messenger, Nexus Magazine, Omaha Lifestyles, Care2.com, and SixtyandMe.com.

Interview Topics: 

• Overcoming ageism in ourselves and in America.
• Why women especially are afraid of getting older.
• The positive aging movement

Questions we answer in this interview: 

• What is the positive aging movement and why is it relevant?
• You use a term “wise elder” What does it mean to be a wise elder?
• What happens to creativity as we age?
• Why do we fear age?
• What does it mean to you to age well?

Connect with Stephanie:

Website: http://stephanieraffelock.com

LinkedIn: https://www.linkedin.com/feed/

Twitter: SRaffelock

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

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

Show notes: https://www.Flippingfifty.com/Stephanie

Stephanie's A Delightful Little Book on Aging published on April 28th. 

Are you craving better sleep now?

Have you had some sleepless nights recently? Are you waking up with a headache or fog?

My Guest and “Coaching Client”

My guest today is Flipping 50 virtual gym member and we’re inviting you to listen to a coaching call to support her sleep right now. I suspect many of you listening have had the same challenge- I know I have.

You’ll hear her say she’s “having lots of coffee” in order to do the workout program she’s in. Sleep disruption affects so many of our goals and best intentions. So I wanted to help Rosi and big thanks to her for agreeing to share this because you too may find answers here.

COVID19 means it takes a little more effort to get better sleep now. Immediately we want that if we’ve suffered from a poor night. But we also want and need sleep for our immune systems.

What You’ll Hear

You’ll hear Rosi say if she’s tired all day it’s hard to plan meals. The simplest of decisions feel overwhelming when you are sleep deprived. That can become a viscous cycle because what you eat impacts your sleep. Sleep impacts your exercise. And then exercise impacts your sleep and your meals. It’s all so tied together, but for so many Flipping 50 women sleep is the glue that holds us together. Especially now.

Routine and schedule support sleep and mealtime ease.

So here’s our call.

How To Prioritize for Better Sleep Now

You heard me help Rosi plan ahead, prep ahead, so she doesn’t have to make decisions last minute. So while you’re foggy and can’t focus just keep your mind on one thing at a time.

First, choose some recipes you can make for dinners. Ideally, they’re one-pot or one- pan recipes you can make a batch of, even if that’s a batch of grilled chicken and veggies and roasted potatoes.

Make choosing recipes your only goal today.

Second, figure out your grocery list. If you’re having trouble finding produce at the store, see if you can think about alternatives for recipes. If a recipe calls for zucchini – what would be another watery veggie you can use? If a recipe calls for winter squash what other resistant starch or dense vegetable could you use?

Make that your goal tomorrow.

Then make a date to go to the store with your list when you do have time and energy.

Last make a date to make those things on the weekend when you can stick one pan in the oven, another in the crockpot and create a couple options that you’d actually look forward to during the week.

Now you’ve planned. The biggest decision you have to make at the end of the day is which one to warm up.

Better Sleep Now Tips:

• Carbohydrates at dinner
• Waking at the same time daily*
• Magnesium with dinner

*during COVID19 if you are truly sleeping allow yourself to get the extra sleep for your immunity benefit. If you’re just lying there and awake go ahead and get up.

What Kind of Carbs for Better Sleep Now?

We discussed carbohydrates at dinner. We’re talking about resistant carbohydrates that support stable energy. My favorites are sweet potatoes, brown rice, quinoa, beans, and legumes. Here’s why they help.

We create a hormone called serotonin from carbohydrates. That’s your feel-good hormone that helps us relax and have calm. Late in the day your cortisol goes down we can get edgy making it hard to relax and sleep well. Serotonin can offset that.

Getting up at the same time of day and getting natural sunlight for about 15 minutes first thing in the morning will boost your melatonin level at night. That sleep-regulating hormone gets you to sleep. Magnesium will keep you there.

You’ll want to experiment with magnesium amounts and the right type for your needs if you choose to take that step. So many of us are deficient and magnesium not only supports sleep, it can help with regularity, metabolism, headaches, and hundreds of other functions, one of which is your immune system.

Accountability matters

To seal the deal on success you not only have a plan and tell someone, you actually report to them at a specific time about what you’ve done and how it went.

After our call

A final note I shared with Rosi after we stopped recording is not to own it. Don’t make insomnia your identity. It’s temporary. You may be having nights of lower quality of sleep but that is just a phase, it’s just passing through. Don’t let it take up residence or identify yourself as someone with insomnia. Even if you’ve had this for longer than COVID19. Allow yourself to think of it as situational phase in your life when it came and went. Like a cold, this is going to pass.

I’m also going to link a progressive relaxation that I’ve done with the Flipping 50 community recently in 4pm PST sessions we’re doing during COVID19.

During the call Rosi mentions a STRONGER program she’s doing. She’s referring to a 12-week Flipping 50 strength-training program designed for women in menopause. The doors to the program open a few times a year. I’ll link to that program where if you’re listening and it’s not open you can get on the notifications list for special early bird rates when it is open again.

A favor

Was this episode helpful? I’d love to know if this helps you get better sleep now. Do you have a question? Leave it below the show link at flippingfifty.com/better-sleep-now

If you want some Done For You (DFY) support you can get my Food Flip now during the COVID19 for 50% off. Usually reserved only for Flipping 50 strength program participants and Café members I’m answering the call so many of you have about wanting support right now. It’s a 28 Day program I’ve made specially priced using foodflip50 and I’m going to gift participants with 2 extra weeks to see you a little further into what I hope is more normalcy by then. Click here https://www.flippingfifty.com/food-flip and use foodflip50 to get your pre-program head start now. Doors close April 29.

Please leave a rating in iTunes if you enjoy Flipping50. It really helps me keep spreading the word to women Flipping 50 that they can feel and look as good as they did when they were 30 as long as they don’t exercise the way they did when they were 30.

Should I mix intervals and weight training together in the same workout? I go to classes that alternate them.

This question really piggybacks on a question I answered recently (I’ll link to it) about full body and split routine or body part strength training.

The best “after-burn” for exercise occurs after strength training. It’s even better than interval training. After burn is good. That’s like “free” energy expenditure. It’s your metabolism revved up while you’re sitting at your desk or enjoying down time.

You don’t get that when you start mix intervals and weight training.

When You Mix Intervals and Weight Training

You also tend not to get the muscular fatigue which stimulates long term metabolism changes. That in turn stimulates long term body composition changes- in other words fat loss.

If you want greater fat loss you want to spend energy doing the highest quality exercise, not just moving in a frenzy fast. You’ll find a lot of group fitness and bootcamp classes with circuits and people moving rapidly around the room are doing a lot of movement but with less specific purpose.

What's Happening (Pre COVID19, at least)

They’re using battle ropes. And they aren’t even sure what the purpose of that is. It’s going to elevate the heart rate. And it’s going to do it and use the upper body and core in a way not usually included. But do those muscles reach true muscular fatigue to change body composition? Or not?

The same is true of burpees. They’re doing using the whole body. There are about 5 places in a burpee that joints are at risk. Heart rates elevate definitely and fatigue sets in quickly, making those 5 places of potential injury even more risk compared to reward.

Do you know why you're doing each exercise?

What’s the real purpose of a burpee? I'm not sure there is a specific goal with it other than it’s hard and it uses no equipment. It will elevate your heart rate. But check in with your wrists, shoulders, lower back, knees, and blood pressure before you do it. If you don’t have good form doing a squat, a plyometric jump, a plank, and aren’t able to come from lying to standing quickly without dizziness, it’s a no.

Post Production Note

[As a post-production note, I'm reflecting on the idea that certain exercises were once popular, then faded away, and some come back usually in cycles similar to the market and economy. Burpees are one of those moves. If they were safe, effective, free, and everyone should be doing them, why would they have ever disappeared? I don't let it be a secret I'm truly disappointed in trainers who rely on lists of exercise and include burpees regularly among them. I'm of the belief that this approach is not personal training if you can scroll to it in a Facebook feed or find it posted on a whiteboard at a gym. 

If you've been led to believe a personal trainer is layers of a) always dresses in exercise clothes b) has a certification (whatever that means to you since 94% of women don't have a clue about the quality of specific certifications and all assume if trainers are working they're qualified) c) gets excited and cheerleads while other people or they themselves exercise... we have a problem.

In the world we will live in after COVID19 placing higher value on health than ever before, my hope is that we choose with a better filter than that. The stereotypical personal trainer has been created by stereotypical demand by consumers. Its been allowed. It's time to can that and demand better. end post-production note]

Aside from Bootcamps

Now, enough on the types of movements often done in crazy interval training bootcamp sessions, what about hopping on your treadmill or bike for 2 minutes of sprinting between weight training exercises?

It will elevate your heart rate, yes. But is it as valuable or more as splitting your strength – do it well then doing a set of intervals? Do you save time? Do you burn more calories or have an after burn of more energy therefor more fat?

Not necessarily. And if the fast intervals leave you weaker during strength you may do less good during strength. You may be still in “fast” mode and not really reach muscular fatigue as much as get tired.

However, is it detrimental as long as you maintain proper form? If you don’t swing things around or race through as many repetitions as possible (AMRAP)?

How to Decide:

1) Always come back to your goal … your goal… then decide what’s the best protocol based on the best research we have for women just like you to accomplish that goal?

2) You see a lot of variety for variety’s sake …. And if one trainer or instructor is doing it and it’s popular or trending… many will jump on it. If you’ve followed a lot of trends and if your body hasn’t changed positively doing so… there’s a reason.. that’s a gamble. If it wasn’t based on research about you it isn’t as likely to get you results.

We do know… strength training has the greatest after burn.

Intervals have an excellent after burn.

Combining them though doesn’t make it even better. It washes out the value of either.

3) All the above said, if you need a lot of variety to continue to be excited about exercise, then you may want to have this in your routine regularly, say once a week.

Mentioned in the podcast: 

Full Body vs Split Routine workouts

Do you journal? Do you write down your thoughts and dreams? This podcast is about two women who are spending their mid-life spreading the word about journaling. 

Imagine three women in a room passionate about a topic… and you may imagine it could be difficult to get a word in or make a point … but you’d be wrong. There are so many good points in this episode I’m going to end this intro and we’re going to dive right in.

First let me tell you about my guests.

Demonstrating the power of mid-life reinvention, this dynamic duo JoJami Tyler (Image consultant and blogger) and Lana Helda (Interior Designer), hit the road in a  tour bus carving out new adventures and space for midlife women in the podcast arena. 

They believe today’s women are in a collective mood to cast aside the stereotype of defining their value and possibilities by their age.  These ladies don't just talk, they walk the walk.  To support their listeners they co-authored the Ladies Roadmap Lifestyle Journal as a guide for women as they nurture and create their own midlife path forward. 

Questions we answer in this podcast:

• What are you ladies doing to stay calm and relieve stress during these uncertain times?  
• Why do you think journaling is effective?
• What makes your journal unique?
• What can women do now to prepare and keep their spirits up for the future?  
• How are you keeping up with good habits?   

 Connect with JoJami and Lana:

PODCAST: 

LADIES ROADMAP TO LIVING AGELESS

BOOK:

LADIES ROADMAP LIFESTYLE JOURNAL

WEBSITE:

www.ladiesroadmap.com

INSTAGRAM: 

@Ladiesroadmap

FACEBOOK: 

@Ladiesroadmap

TWITTER:

 @Ladiesroadmap

YOUTUBE:

@Ladiesroadmap

Is it time to rewrite your nutrition plan? Check out the Food Flip for support during COVID19. Use foodflip50 for 50% off.

Why wait an hour after exercise to eat? I answer this reader question in this episode. Got a question? Add it to the show notes at flippingfifty.com/eat-after-exercise.

After the age of 50 most adults experience a reduced muscle protein synthesis. That is, the ability to use the protein you eat to benefit your muscle.

Why Wait?

The good news is strength training helps offset that natural aging effect. But it works best if you wait an hour after exercise. There is something called a blunting effect that occurs after intense exercise that is gone about 60 minutes after you eat. So at about 90 minutes after a hard workout your body is primed for a high protein meal or smoothie.

How Much Protein

Taking in about 30 grams of protein is the recommended but studies show that older adults – closer to 70 benefit from even greater protein – closer to 40 grams in that post workout smoothie.

How to easily include protein?

Lean and clean protein sources from animal and plants are perfect.  Protein powder shake mixes are also a convenient and fast to have a high protein meal anywhere any time. I travel with protein shakes to stir into water, or into oatmeal and start every day off with a high protein meal. 

Whether you have another meal or a smoothie, smoothie bowl, or oatmeal, getting 30 grams of protein about 90 minutes (or at least 60) after a hard exercise session is the best time to be sure you don't lose muscle and you optimize your body composition.

Flippingfifty.com/Eat After exercise

What are the best essential oils for women? There’s a lot going on right now in the world. In your personal world there may already have been a lot going on. Whether it’s anxiety, depression, sleep, hormones or you’d check “all of the above” this episode and guest will help you choose. She’s sharing all the best essential oils cocktails for you.

My guest:

Jodi Sternoff Cohen is a bestselling author, award-winning journalist, functional practitioner and founder of Vibrant Blue Oils, where she has combined her training in nutritional therapy and aromatherapy to create unique proprietary blends of organic and wild-crafted essential oils.  She has helped over 50,000 clients heal from brain related challenges, including anxiety, insomnia, and autoimmunity.

For the past ten years, she has lectured at wellness centers, conferences, and corporations on brain health, essential oils, stress, and detoxification. She has been seen in The New York Times, Wellness Mama, Elephant Journal and numerous publications.  Her website,vibrantblueoils.com, is visited by over 300,000 natural health seekers every year, and she has rapidly become a top resource for essential oils education on the Internet today.

Questions we answer in this episode:

• How can Essential Oils help you flip 50?
• How do essential oils work?
• What are the best essential oils to support women?
• What essential oils can I use for hormones and sleep?
• What are the best essential oils for anxiety and stress?

Connect with Jodi for a free gift you want right now:

https://vibrantblueoils.com/parasympathetic-toolkit-gift/

Jodi and Vibrant Blue Oils on social:

https://www.facebook.com/vibrantblueoils

https://www.facebook.com/groups/VibrantBlueOilsDiscussionGroup/

https://www.pinterest.com/vibrantblueoils/

https://twitter.com/vibrantblueoils

https://www.instagram.com/vibrantblueoils/

https://www.youtube.com/channel/UCPkMDhyW8e3gWFOYWC2aGpQ

https://www.linkedin.com/in/vibrantblueoils/Jodi Cohen

Ready to clean up your eating? 

Special Flipping 50 subscriber coupon: Foodflip50 

Register before April 29, 2020. 

Please leave a rating in iTunes! It really helps! 

1. Visit Flipping 50 on iTunes