The Flipping 50 Show

The Flipping 50 Show, hosted by Debra Atkinson.

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Protein Consumption in Menopause

Protein Consumption in Menopause

When it comes to protein consumption in menopause, there are several things to consider.

Even though there's no science or medical evidence to show higher (than you grew up with or are used to) protein intakes cause kidney (renal) issues, many people still believe it’s true.

What is true is or anyone who has an existing renal issue, diabetes for instance, high protein diets should be discussed with and then monitored with your physician.

Let’s back pedal to what is “high protein.” It’s very personal in interpretation. The recommended range of protein is 10-35A% of total calories. That’s a large range.

So, if you eat 2500 calories a day and consumed only 10% protein that would be 250 calories from protein. Protein contains 4 kcal per gram so that’s 62 grams of protein. If you ate 35% of your diet from protein, you’d consume 875 kcals from protein. That would be 218 grams of protein. Anywhere between 62 and 218 grams of protein is within recommended daily amounts. That’s nuts!

RDAs are actually the “minimum to prevent deficiency.” Consider the meaning of that.

Protein Consumption in Menopause

The current recommended dietary allowance (RDA) to prevent deficiency in minimally active adults is 0.8 grams (g) of protein per kilogram (kg) of body weight. However, newer research suggests individuals trying to build muscle need more than this.

It also makes sense that women over 50 with greater anabolic resistance trying to build muscle mass and lose fat will want to pay special attention to their need for protein.

Consuming less protein than the body needs has been linked to decreased muscle mass. In contrast, increased protein intakes above the RDA may help increase strength and lean body mass when paired with resistance exercise.

In order to build muscle, a person must consume more protein than what is broken down. This is often referred to as a net positive nitrogen balance, as protein is high in nitrogen.

That is muscle protein synthesis must be greater than muscle protein breakdown for nitrogen balance to be achieved.

According to the 2020-2025 Dietary Guidelines for Americans, most healthy adults over 19 years old should get between 10-35% of their daily calories from protein. One gram of protein provides 4 calories.

This means that a person who eats 2,000 calories per day would need to consume between 50 and 175 grams of protein per day.

Doctors generally agree that healthy adults can safely tolerate a long-term protein intake of up to 2 g per kg of body weight per day without any side effects. However, some groups of people, such as healthy, well-trained athletes, may tolerate up to 3.5 g per kg of body weight.

A 130 lb individual = 60 kg

2g per kg = 120g protein

3.5g/kg = 210g protein

Varied Protein Consumption Recommendations Exist

The World Health Organization in their official report on protein stated that "the most widely quoted potential problems of a high-protein diet relate to renal function and damage, but as discussed [above] the evidence for such claims in otherwise healthy individuals does not stand up to scrutiny."

From Stanford Lifestyle Medicine Longevity:

For adults aged 50+, we recommend consuming 1.2 – 1.6 grams of protein/kg of body weight per day (0.54 – 0.72 grams/pound body weight per day). For a 165-pound adult, this translates to roughly 90 – 120 grams of protein per day

To build muscle past the age of 50, we need to eat enough protein AND do weight training and consume 30 – 35 grams of protein within two hours of the workout.

Due to anabolic resistance, which increases as we age, it’s recommended to increase protein intake per meal to roughly 30 – 35 grams.

For those over 65, another study recommended 1.2 – 2.0 grams / kg of body weight per day.

Data from the Health, Aging and Body Composition study support these findings, showing that intake of animal protein (with greater content of EAA), but not plant protein, was significantly associated with the preservation of lean body mass over three years in older adults.

In dieting older adults (eating significantly below adequate caloric intake need) the loss of muscle percent was much greater in studies than in those adults consuming twice the recommended daily amount.

Subjects with the highest protein intake had 40% less muscle loss than those with lowest protein intake.

Muscle Mass, Body Composition and Protein Consumption in Menopause

When the energy content of the protein source is accounted for, the caloric intake needed to meet the EAA requirements from plant sources of protein is considerably higher than the caloric intake from animal sources of protein. This is important to consider since obesity, especially with aging, is a major public health concern. Obesity is the most predominant factor limiting mobility in the elderly

For anabolic response maximal anabolic response is ~35 g/meal

For older adults it is 2x that of younger adults

The amount of total intake (with at least 35 g per meal) but not the pattern of intake matters most.

So, you could do a large protein intake at breakfast and dinner and moderate at lunch during the day. Or you could do a simple shake pre-workout followed by a high protein meal post workout and 2 additional meals

For synthesis:

  • 35g + at meals
  • Weight training (with adequate rest between sessions)
  • Movement/physical activity
  • Sleep
  • Optimal stress levels

After just 5 days of bedrest older adults have reduced sensitivity to EAAs and greater muscle breakdown compared to young adults. Any illness or injury resulting in decreased muscle function, to be followed by decreased lean muscle mass and strength.

There is a significant reduced effect of EAA synthesis with age.

To maximize muscle protein accretion with resistance exercise, daily protein intakes should be approximately .7-1g per lb body weight and 35g or more per meal.

To promote lean body mass retention during weight loss, protein intakes of ~2.3–3.1 g/kg/day have been advocated. The human body is capable of digesting large quantities of dietary protein.

Protein Consumption in Menopause and Anabolic Resistance (H2)

Reductions in LBM are primarily driven by reductions in postabsorptive rates of MPS and a reduced sensitivity to the presence of a protein bolus. To effectively prevent these declines in MPS during both postabsorptive and postprandial periods, daily protein intake have been recommended to be increased to ~2.3–3.1 g/kg/day, and leaner athletes may wish to aim for intakes at the higher end of this range.

130 lb = 60 kg

2.3 g/kg = 138 g/day

3.1 g/kg = 186 g/day

Anabolic resistance in postmenopausal women

There is no sex difference in basal or fed muscle protein metabolism in the young, but postmenopausal women have a greater anabolic resistance than older men. Anabolic resistance is also shown by the decreased phosphorylation in the PKB-mTOR-eIF4BP1 pathway in response to increased EAA.

Peri and post-menopausal women are increasingly resistant to muscle protein anabolism due to a lack of response to exercise and amino acid uptake (due to the change in the ratio of estrogen:progesterone and sensitivity of receptor sites).

Research also shows that with age, we also need more protein for the same training adaptations.

Current recommended dietary allowance for protein (0.8 g/kg/day) might be inadequate for maintaining muscle health in older adults, probably as a consequence of “anabolic resistance” in aged muscle.

In a report using data from 1,081 adults aged 55–85 years old, more frequent consumption of meals containing 30–45 g protein resulted in the greatest association with leg lean mass and strength.

Total body strength, but particularly lower body strength is closely correlated with longevity or mortality rate.

Consumption of higher protein diets does not have detrimental effects on health, including kidney function, bone health, or liver function and blood lipids according to multiple sources of research.

Summary of Protein Consumption in Menopause  (H2)

Women in the menopause transition should target the higher end of that range (2.2 to 2.4 grams per kilogram), aiming for the lower end on easier days and the higher end on very heavy training days. Research also indicates that when undergoing a calorie deficit, higher levels of protein intake help you keep your lean mass and lose body fat.

That is, set your protein intake, and then if dieting or attempting to lose weight, create a reasonable deficit in calories but with increased protein beyond normal intake.

As you reach peri and postmenopause, your anabolic resistance increases, so you want to aim to have that post-exercise protein closer to 40 grams.

A protein intake of 1.0–1.2 g/kg/day has been recommended for the preservation of healthy aging muscles, while 1.2–1.5 g/kg/day of protein may be necessary in older patients with acute or chronic diseases. Elderly people with severe illness or malnutrition may need as much as 2.0 g/kg/day of protein.

Very active and athletes have always been advised to consume additional protein. For midlife and older women, there’s even more reason to adhere to this advice.

To overcome anabolic resistance, active and menopausal women’s Daily protein intake should fall within the mid- to upper ranges of current sport nutrition guidelines (1.4-2.2 g·kg-1·day-1). If you are an active woman, exercising intentionally 4 or more times a week these numbers apply to you. Using 2.2 g/kg/day is the equivalent of 1 g protein to a lb of body weight. (J Int Soc Sports Nutr. 2023 Dec)

Athletes [and let’s include, the very active] aiming to reduce fat mass and preserve FFM should consume protein intakes in the range of ∼1.8 - 2.7 g kg(-1) d(-1) (or ∼2.3-3.1 g kg(-1) FFM) in combination with a moderate energy deficit (-500 kcal) and the performance of some form of resistance exercise. (Int J Sport Nutr Exerc Metab. 2018)

Add Your Questions Relative to Protein Consumption in Menopause (h2)

The best place to ask a question is the Facebook group.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/

Rennie MJ. Anabolic resistance: the effects of aging, sexual dimorphism, and immobilization on human muscle protein turnover. Appl Physiol Nutr Metab. 2009 Jun;34(3):377-81. doi: 10.1139/H09-012. PMID: 19448702.

https://pubmed.ncbi.nlm.nih.gov/18175749/

Andres V Ardisson Korat, M Kyla Shea, Paul F Jacques, Paola Sebastiani, Molin Wang, A Heather Eliassen, Walter C Willett, Qi Sun,

Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort, The American Journal of Clinical Nutrition, Volume 119, Issue 2, 2024, Pages 271-282, ISSN 0002-9165, https://doi.org/10.1016/j.ajcnut.2023.11.010.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882708/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/

https://journals.humankinetics.com/view/journals/ijsnem/28/2/article-p170.xml

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882708/

J Int Soc Sports Nutr. 2023 Dec

(Int J Sport Nutr Exerc Metab. 2018

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Resources:

How to Eat Out Without Blowing It!

How to Eat Out Without Blowing It!

Registered dietitian Bonni London joins me today to talk about how to eat out without blowing it and how to decide if fasting is something you want and need and if so how.

Let’s talk about your definition of healthy. Is it for weight loss, weight maintenance, or is it to reverse an illness? Stay tuned to know which kind of healthy food can help achieve your goals.

My Guest:

Bonni London is a Sarasota-based registered dietitian since 1999 with a 30-year career dedicated to empowering people to overcome health and weight challenges. Bonni holds a Master's degree in Clinical Nutrition from New York University, has blended her early experience as a personal trainer with her nutrition expertise to develop personalized nutrition plans. Her work has been recognized by the Herald Tribune and shared on platforms like ABC TV 7 and her YouTube channel, "Healthy Rebels."

If you’re listening to the episode today would you comment, how many times a week do you eat out or get take out of some kind?

Questions We Answer in This Episode:

  • What have you completely changed your mind about in the past 3 decades? [00:04:14]
  • What is the biggest obstacle in achieving weight or health goals that no one is speaking about? [00:08:14]
  • What "healthy" foods are keeping us fat and sick? [00:11:04]
  • What is your opinion of fasting? [00:21:48]
  • What nutrition trends should stay and which should go? [00:18:08]

Connect with Bonni London :

On Social:

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Resources:

Progressive Relaxation in Menopause: A Unique Practical Podcast Episode

Progressive Relaxation in Menopause: A Unique Practical Podcast Episode

I love progressive relaxation in menopause as a tool to do just that. Whether it’s to take a 10 minute break or get to sleep or back to sleep, it works. This method is a powerful tool to reduce stress, improve sleep, and enhance overall well-being. Incorporating this practice into your routine can make a significant difference in how you manage menopause, release tension and find balance to your movement routine.

Introduction to Progressive Relaxation:

  • Explanation of what progressive relaxation is.
  • Benefits for women in menopause, including stress reduction, improved sleep, and better hormonal balance.

Step-by-Step Guide:

  • Toes: Begin by focusing on your toes. Tighten the muscles, hold for a few seconds, then release and feel the relaxation.
  • Feet: Move to your feet, repeat the process of tensing and relaxing.
  • Calves: Focus on your calf muscles, tightening and releasing.
  • Thighs: Shift your attention to your thighs, tensing and then relaxing the muscles.
  • Hips and Buttocks: Tighten the muscles in your hips and buttocks, hold, and release.
  • Abdomen: Focus on your abdominal muscles, tensing and relaxing.
  • Chest: Tighten the muscles in your chest, hold for a few seconds, then release.
  • Hands: Move to your hands, clenching your fists tightly and then releasing.
  • Arms: Focus on your arms, tightening and relaxing the muscles.
  • Shoulders: Lift your shoulders up towards your ears, hold, and then let them drop and relax.
  • Neck: Gently tighten the muscles in your neck, hold, and release.
  • Face: Scrunch up the muscles in your face, hold, and then relax completely.
  • Head: Finally, focus on your scalp, tensing the muscles and then releasing.
  • Benefits Recap:
  • Review the benefits of each muscle group relaxation and how it aids in stress relief and hormonal balance.
  • Encourage regular practice for optimal results.

Resources:

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Too Much or Not Enough Variety in Exercise in Menopause?

Too Much or Not Enough Variety in Exercise in Menopause?

The Importance of Basics and Variety in Exercise in Menopause
Exercise during menopause can be challenging, but focusing on basics is key. These exercises build and maintain lean muscle mass and bone density, which are crucial as women age. For women over 40, sticking to basics provides significant benefits.

Incorporate new exercises into warm-ups and cool-downs, but keep your fitness program focused on basic movements. This boosts metabolism, muscle and bone density, and functional fitness.

These exercises assist with daily activities like getting up, picking things up, and managing stairs. Functional benefits are crucial as we age.

A well-designed exercise program considers sequencing, timing, and rest periods tailored to individual needs. For women over 40, workout timing, repetitions, sets, and recovery periods are vital. Consider life stressors too.

The goal is to maintain body composition, energy levels, muscle strength, bone density, and overall functionality, ensuring a healthy, active life into later years.

Questions We Answer In This Episode:

  • Why are basic exercises like squats, lunges, and deadlifts crucial for women over 40? [00:09:00]
  • How does exercise variety impact metabolism and muscle/bone health during menopause? [00:08:00]
  • What makes an exercise program unique and effective for women over 40? [00:14:00]
  • How do life stressors influence exercise routines for menopausal women? [00:19:20]
  • What role do basics play in achieving optimal body composition and preventing disease?[00:06:10]

Resources:

Can I Still Start Hormones 10 Years After Menopause? Doctors Respond

Can I Still Start Hormones 10 Years After Menopause? Doctors Respond

Can I Still Start Hormones 10 Years After Menopause? Doctors Respond

The question from our community is, can I still start hormones 10 years after menopause or after 65?

Felice Gersh

Felice Gersh, M.D. is a multi-award winning physician with dual board certifications in OB-GYN and Integrative Medicine. She is the founder and director of the Integrative Medical Group of Irvine, a practice that provides comprehensive health care for women by combining the best evidence-based therapies from conventional, naturopathic, and holistic medicine. For 12 years, she taught obstetrics and gynecology at Keck USC School of Medicine as an Assistant Clinical Professor, and she now serves as an Affiliate Faculty Member at the Fellowship in Integrative Medicine through the University of Arizona School of Medicine. Felice is a prolific writer and lecturer who speaks globally on women’s health and regularly publishes in peer-reviewed medical journals. She is the bestselling author of the PCOS SOS series and her latest book, Menopause: 50 Things You Need to Know.

 

Anna Cabeca

Anna Cabeca, DO, OBGYN, FACOG, is best selling author of The Hormone Fix and Keto-Green 16 and MenuPause. Dr. Anna is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. She lectures frequently on these topics throughout the world to large audiences and is known nationally as The Girlfriend Doctor and is host of The Girlfriend Doctor show. She has personally developed natural products to help women balance hormones and thrive through menopause including the highly acclaimed Julva® cream for the vulva and MightyMaca® Plus, a powerful superfood blend. She now lives in Dallas with her daughters, horses and dogs.

 

Shawn Tassone MD, Ph.D.

Shawn Tassone MD, Ph.D., known as Americas Holistic Gynecologist, is the first physician in the United States to be double board certified in Obstetrics and Gynecology and by the American Board of Integrative Medicine. He holds a medical degree in addition to a Ph.D. in mind-body medicine. He’s a practicing OBGYN in the Austin, Tx, hormone specialist, author, speaker, highly rated patient advocate, and creator of the world’s first integrative hormonal mapping system. In his 20+ years of practice, Dr. Tassone has seen over 40,000 women and he is determined to remove the myths surrounding women's health. As an integrative health practitioner, he believes that you should have an active role in your care. His work includes studies and publications on hormonal imbalances, spirituality in medical care, whole foods to heal the human body, and integrative medicine. Dr. Tassone is featured in many publications including The New York Times, NBCNews Online, Stanford MedX, and his book, The Hormone Balance Bible, published by HarperCollins, is now available for purchase.

 

Donna White

Donna White is a seasoned expert in bio-identical hormone replacement therapy with over 30 years of experience. As the founder of the BHRT Training Academy, author of "The Hormone Makeover," and a pioneer in establishing BHRT programs, she has played a pivotal role in advancing hormone health.

Donna's unique approach lies in her ability to translate complex medical information into digestible content, making her a sought-after speaker, educator, and consultant. Her training academy has revolutionized the way medical practitioners approach hormone therapy, leading to significant improvements in patient care and practice growth.

 

Michelle Sands

Dr. Michelle Sands is a #1 International Best-Selling Author and a licensed Naturopathic Physician (ND) with a specialization in women’s hormone health. As a highly sought-after expert in Female Hormones and Antiaging, she is dedicated to helping women achieve limitless health at any age. Dr. Michelle co-founded GLOW Natural Wellness, where she focuses on providing solutions for women struggling with chronic conditions and hormone-related issues.

 

Deb Matthew

Dr Deb Matthew MD, America's Happy Hormones Doctor, is a best-selling author, international speaker, educator, wife and mom of four boys. After suffering for years with fatigue and irritability due to hormone imbalances, her quest to resolve her personal health led her to change everything about her practice of medicine. She has been featured on national podcasts, radio, and broadcast shows, including NBC, ABC, CBS, and FOX.

 

Sharon Stills

Dr. Sharon Stills is a Naturopathic Medical Doctor providing comprehensive health care, therapeutic and diagnostic services to patients worldwide. She combines her conventional medical training, data-driven science, cutting-edge diagnostic tools and a deep knowledge of natural healing to effectively identify and treat health concerns ranging from allergies to end stage cancer, and everything in between.

 

Summary of Can I Still Start Hormones 10 Years After Menopause?

  1. No it’s not too late
  2. The dose and type you take matters more
  3. There could be greater risk factors you consider
  4. Your lifestyle habits are always still going to be the bottom line on results you get

Resources:

What, When & Why to Exercise for Women 40+ summit recordings: https://www.flippingfifty.com/wwwexercise

STRONGER: https://www.flippingfifty.com/getstronger

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

Other Episodes You Might Like:

Previous episodes with Sharon stills, Felice gersh, Shawn Tassone MD, Ph.D., David Rosensweet,

Which Hormones Matter Most in Meno(pause): https://www.flippingfifty.com/which-hormones/

How to Harness the Power of Women’s Hormones: https://www.flippingfifty.com/womens-hormones-network/

How to Spot Menopause Misinformation: A Doctor Talks

How to Spot Menopause Misinformation: A Doctor Talks

With the increased emphasis on menopause and longevity, there is more menopause misinformation, too. This episode takes a look at several areas where you might want to take a closer look at your Google Search, the associations and society’s you follow, what “published science” actually is, and two hot-topics right now.

My Guest:

Shawn Tassone MD, Ph.D., known as Americas Holistic Gynecologist, is the first physician in the United States to be double board certified in Obstetrics and Gynecology and by the American Board of Integrative Medicine. He holds a medical degree in addition to a Ph.D. in mind-body medicine. He’s a practicing OBGYN in the Austin, Tx, hormone specialist, author, speaker, highly rated patient advocate, and creator of the world’s first integrative hormonal mapping system. In his 20+ years of practice, Dr. Tassone has seen over 40,000 women and he is determined to remove the myths surrounding women's health. As an integrative health practitioner, he believes that you should have an active role in your care. His work includes studies and publications on hormonal imbalances, spirituality in medical care, whole foods to heal the human body, and integrative medicine. Dr. Tassone is featured in many publications including The New York Times, NBCNews Online, Stanford MedX, and his book, The Hormone Balance Bible, published by HarperCollins, is now available for purchase.

Questions We Cover in this Episode:

  • With menopause trending in 2024, what misinformation concerns you most? [00:08:15]
  • Titles like Associations, Institute, Society are easy to acquire, much like Instagram profiles. [00:16:15]
  • What are the biggest false information provided to women about menopause? [00:09:15]
  • Do you sometimes think misinformation is intentional; due to ignorance; or the desire to appear as authority without science or understanding enough to deliver? [00:17:15]
  • Are women being misinformed about hot topics like:
    • Intermittent Fasting [00:27:25]
    • GLP-1/Ozempic/Wegovy/ [00:31:45]
  • Menopause discussion has surged, from none to everyone and having a product for it. We judge fitness professionals by appearances and short social media clips, not knowing their true practices. [00:16:15]

Connect with Dr Tassone:

Website: www.tassonemd.com

On Social:

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

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

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

Pinterest: https://www.pinterest.com/shawntassonemdphd

Twitter: https://twitter.com/tassonedoc

YouTube: www.youtube.com/c/ShawnTassoneMDPhD

LinkedIn: linkedin.com/in/shawntassonemdphd

Podcast: www.tassonemd.com/podcast

Book: www.tassonemd.com/hormone-balance-bible

Other Episodes You Might Like:

Previous episodes with Shawn Tassone, medical gaslighting, ageism

Exercise Your Way to a Better Mood in Menopause

Exercise Your Way to a Better Mood in Menopause

The Role of Exercise in Menopausal Mood Management

Feeling the mood swings that come with menopause? Crazy for a better mood in menopause? You're not alone. This episode dives into how regular exercise can be a powerful tool for managing mood, reducing anxiety, and boosting overall well-being during the transitional phase to menopause. Get ready to feel empowered with every step, stretch, and lift.

Questions We Answer In This Episode:

    1. How does physical activity impact mood during menopause? [00:01:00]
    1. What types of exercise are most effective for mood management in menopausal women? [00:12:40]
    1. How does exercise reduce symptoms of anxiety and depression linked to menopause? [00:12:40]
    1. What are easy ways to incorporate more mood-boosting activities into daily life? [00:17:00]
    1. How long should you exercise to feel the mood-enhancing benefits? [00:17:20]
    1. Can exercise routines be adjusted based on menopausal symptoms? [00:16:20]
  1. Hormonal Fluctuations: Declining estrogen and progesterone levels affect neurotransmitters like serotonin and dopamine, which regulate mood and well-being, causing mood swings and anxiety.
  2. Sleep Disturbances: Menopause-related sleep issues, such as difficulty sleeping and poor sleep quality, worsen mood swings and anxiety due to disrupted sleep patterns.
  3. Psychosocial Factors: Life changes during menopause, including shifts in roles, relationships, and concerns about aging, contribute to stress and mood disturbances.
  4. Neurological Changes: Lower estrogen levels impact brain function, affecting emotional processing and stress response, making women more prone to mood swings and anxiety.
  5. Physical Health Changes: Symptoms like hot flashes, night sweats, and physical discomfort add to emotional distress and anxiety, further destabilizing mood.

The study "Impact of Physical Activity on Physical and Mental Health of Postmenopausal Women" by S Kalra, J Yadav, and P Ajmera reviews the benefits of physical activity and psychological health for postmenopausal women.

The physical benefits of exercise include improved cardiovascular health, increased bone density, and enhanced overall physical functioning. Psychologically, regular physical activity reduces symptoms of depression and anxiety, enhances mood stability, and mitigates mood swings and irritability often associated with menopause.

Different types of exercise programs, including aerobic exercises, strength training, and flexibility routines, all positively impact mental health outcomes for postmenopausal women. The study consolidates existing research, highlighting exercise as a comprehensive therapeutic tool for managing menopausal changes.

Other Episodes You Might Like:

Reference:

Impact of Physical Activity on Physical and Mental Health of Postmenopausal Women: A Systematic Review by S Kalra, J Yadav, and P Ajmera, published in the Journal of Clinical & Experimental Research in 2022. This systematic review analyzes the impact of physical activity on both the physical and psychological health of postmenopausal women, including mood and anxiety alterations due to different exercise programs.

Midlife Gut Solutions from Bloat to Colitis and Crohn’s

Midlife Gut Solutions from Bloat to Colitis and Crohn’s

Seeking gut solutions? You’re not alone and apparently the USA is the gut disease capital of the world. You heard that right. In this episode, we define serious conditions like Colitis and Crohn’s but we start with - and they may start with - bloat. Have I got your attention?

Understanding what could be a gut issue (skin, asthma, arthritis, brain fog, hormonal issues, etc.), the links between the gut and other diseases, and other topics suggested from Flipping 50 support :)

Hear how my guest got interested in gut solutions with a personal training client he helped break world records.

My Guest:

Josh is an ex-paramedic, and Holistic Nutritionist, specializing in gut health. It was the successes his clients have had with complex digestive diseases like Crohn's and Colitis, previously thought to be impossible, that got him connected to some of the world’s most renowned doctors.

Since then, he’s been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on the holistic approach to gut health, and complex digestive issues.

Questions We Answer in This Episode:

  • Define and distinguish Crohn’s and Colitis and their causes and cures[00:16:25]
  • How and why is the USA the gut disease capital of the world? [00:29:25]
  • How vastly important are our guts are, and how they connect to 93% of the leading causes of death in the USA? [00:13:45]
  • Can you explain the role of the gut biome in disease processes like, chronic inflammation, obesity and mental health? [00:12:15]
  • What's the difference between Western and Functional medicine's approaches to gut health? [00:18:15]
  • What does gut health have to do with brain health, intuition and relationships? [00:33:25]

Connect with Josh Dech :

On Social:

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Resources:

5 Exercise Changes in Menopause to Overcome a Plateau

5 Exercise Changes in Menopause to Overcome a Plateau

5 Exercise Changes in Menopause to Overcome a Plateau

If you’ve experienced some weight loss success then got stuck, try these exercise changes in menopause to overcome a plateau.

Before any of these steps make sense, resolve issues of fatigue. If you’re getting up in the morning feeling hungover, or you do a workout and feel like a nap, you have other business to attend to before you hop in here.

Visit some of the previous podcasts about adrenal insufficiency and stress and start there. This will be here. Some of these things will serve you to know. However, if you don’t base your actions (or inactions: those things you stop) based on the feedback your body is telling you right now, you’ve got to manage it first.

I’m going to give these to you right here all at once. Then I’m going to dive into the why these are true.

Lastly, if you’re active and moving and have a high demand for calories that you’re not consuming? Unless you also are consciously increasing protein, you’re going to lose muscle. Never ever ever after 40 do we want that to happen. Every decade older you are, the difficulty of getting it back increases.

5 Exercise Changes in Menopause to Overcome a Plateau

  1. Remove HIIT if you’re in perimenopause on a plateau
  2. Add HIIT if you’re in post menopause on a plateau
  3. Do Intense Exercise Early in the Day
  4. Go Hard Short (and then recover)
  5. Skip “middle zone” madness

And bonus:

  1. Start walking. Walk after meals, after anything that carries the chance to spike your blood sugar levels. (including….

What is the Skip Middle Zone Madness?

Where should you be? Go by Feel. I don’t care, and no one online knows where your heart rate should be by math on a calculator. An estimated target heart rate zone over or estimates for a large percent of the population. For adults over 40 it significantly under estimates.

So if you have any fitness level at all, you’re aiming for something that does not fit you.

Exercise Changes in Menopause,  Boost your energy, improve results, and feel good

Boost your energy, improve results, and feel good**

You’ve heard the magical “Zone 2” reference and that means something different to too many people. Peter Attia describes it one way, another guru in another way, your trainer another.

What I want you to know is this, for most women, it feels like conscious, on purpose exercise but you can carry on a conversation. You are NOT breathless, you’re able to keep going.

Even a zone 2 workout will get harder if you go for hours, but 30 minutes, 60 and even 2 hours if you’re used to it and you’re in condition for it can be done in zone 2 easily.

None of us live in geography that is completely flat. Going for a walk or hike almost anywhere will involve a hill or gradual increase of altitude. Is that an interval? Not unless it gets you completely breathless, and if you’re going for zone 2 or a recovery walk you will choose a flatter path, or one you’re very used to.

The Non-Exercise Changes in Menopause to Overcome a Plateau

What stalls weight loss is low carbs. It’s often the first thing we do. Yet, the obstacle is often cortisol. To reduce it, we need carbohydrates. Try these changes in post menopause to overcome a plateau.

Resources:

STRENGTH Training for Women in Midlife: https://www.flippingfifty.com/getstronger

5 Day Flip: https://www.flippingfifty.com/5dayflip

Other Episodes You Might Like:

3 Menopause Fitness Makeovers: https://www.flippingfifty.com/menopause-fitness-makeovers/

An Open Apology to Women Pursuing Fitness: https://www.flippingfifty.com/midlife-women/

Bio of The Flipping 50 Show

Generation Iron Podcast, hosted by Vlad Yudin, offers a unique and in-depth look into the world of bodybuilding, fitness, combat sports, and strength sports. With a focus on bringing listeners exclusive interviews with top athletes and sports personalities, the podcast provides an insider's perspective and honest conversations that go beyond stock answers.

Vlad Yudin, known for his work as a filmmaker in the fitness industry, brings his expertise and passion to the podcast, allowing listeners to gain exclusive access to the minds of renowned athletes. 

Expect engaging and candid discussions that go beyond surface-level content. With no BS and a commitment to providing genuine and authentic conversations, the podcast dives deep into the strength sports world, unveiling personal journeys, challenges, triumphs, and the mindset required to excel in these disciplines.

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