The Flipping 50 Show By cover art

The Flipping 50 Show

By: Debra Atkinson
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  • Summary

  • The podcast for women in menopause and beyond who want to change the way they age. Fitness, wellness, and health research put into practical tips you can use today. You still got it, girl!
    @2023 Voice for Fitness, LLC. All Rights Reserved
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Episodes
  • One Thing I Would Change After 40 Years Working with Women in Menopause

    One Thing I Would Change After 40 Years Working with Women in Menopause
    Jul 19 2024
    One Thing I Would Change After 40 Years Working with Women in Menopause

    Working with women in menopause for 40 years, even before it dawned on me that’s what I was doing, I know now what I wish I’d have done differently.

    I’ve never said this out loud quite like this, though I’ve hinted at it. The name Flipping 50 was taken very literally by 50% of those first hearing about it. I at first had to help some understand that 50 referred to the way we think about the second half, the way we prepare for it and look forward vs dread it. With knowledge that no two people “age anything” actually age the same, and that epigenetics or habits have more impact on aging than do our genetics, we can indeed flip 50 if we choose to. Our mission in delivery is to help women optimize their lives through optimizing the fitness they have before, during and after menopause.

    Working with women in menopause, the biggest positive impact doesn’t come with helping the 6000 women a day entering menopause, or the 1.1 billion in menopause by 2025. Maybe for a moment right now. In this episode I look back at all of it and some friends, some clients, some family members… everyone of whose name has been changed.

    Questions I Answer in this Episode:

    • Why women don’t want to pay attention [00:03:00]
    • When body composition was first measured [00:24:00]
    • When we first really addressed the importance of sleep [00:28:50]
    • Why we didn’t talk about sex and it could have helped [00:10:20]
    • The effects of alcohol and weight, and bone patterns [00:09:20]
    • What seems to matter most [00:15:40]
    Working with Women In Menopause I’ve Learned…

    Mindset/attitude/happiness/purpose … an ultra positive effect even when lifestyle habits were mild to moderately present (no excess exercise commitment, just basics)

    What I’d Change:

    • Resistance training is a more central part of every woman’s workout from 30 on
    • Resistance training relayed as the most important component of fitness in college
    • Every university student be required to take a basic physical fitness course
    • Monitoring muscle, body fat, strength and VO2 from age 30 on
    • A baseline bone density scan
    • Questions about digestion, elimination asked in intake sessions
    • Increased awareness of skin and gut connection for women (and men)
    • Increased awareness of mental health and diet connection

    Challenge you:

    Have a conversation with a young woman. Leave out the word “should.” Ask if she wants support.

    Resources:

    • Membership: https://www.flippingfifty.com/cafe
    • 10-Day Challenge: https://www.flippingfifty.com/hnb-challenge

    Other Episodes You Might Like:

    • What They Don’t Teach Women About Strength Training and should: https://www.flippingfifty.com/teach-women-about-strength-training/
    • Ageless Aging: Believe it or Not? https://www.flippingfifty.com/ageless-aging/
    • Midlife Weight Loss: Burn Body Fat, Balance Your Hormones https://www.flippingfifty.com/midlife-weight-loss/
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    34 mins
  • Lose Weight in Menopause Faster and Easier Than You Ever Thought Possible

    Lose Weight in Menopause Faster and Easier Than You Ever Thought Possible
    Jul 16 2024

    If you have repressed metabolic syndrome your quest to lose weight in menopause faster and easier is sunk. But stay tuned to this episode.

    In this Flipping 50 episode with podcast guest favorite, Stu Schaffer we talk about the #1 goal most of you tell me is yours… weight loss. More specifically weight loss in menopause. It’s stubborn, you’re tired, nothing you used to do works any more.

    In the 11th year of the podcast, having interviewed thousands of guests, Stu’s episode in last year was one of the MOST downloaded of all of 2023.

    My Guest:

    Stu Schaefer is a 20-year award-winning celebrity weight-loss coach. He specializes in helping women over 40 put their body into The Thermogenic State so they burn fat 24/7… and lose weight like they did in their 20s. For the last 20 years, Stu has helped thousands of women take control of their body, lose weight faster and easier than ever before, and ditch the dieting cycle forever.

    Questions We Answer in This Episode:
    • What is your secret for menopause weight loss? [00:03:40]
    • How did you figure this out - since nobody teaches this? [00:08:00]
    • So how does this work? How does someone do it? [00:06:50]
    • Let’s remind listeners what affects whether a person is burning fat or storing fat [00:06:00]
    • How have you seen low-carb impact the body?[00:18:00]
    • What's the biggest food mistake women make? [00:17:30]
    Connect with Stu:
    • https://www.stuschaefer.com/flipping
    On Social:
    • Instagram: https://www.instagram.com/stuschaefer
    • Facebook: https://www.facebook.com/stu.schaefer.5/
    Other Episodes You Might Like:
    • Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/
    • Monitor your FAT and MUSCLE when Losing Weight: https://www.flippingfifty.com/smart-scales
    Resources:
    • Free Masterclass: https://www.flippingfifty.com/stu
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    39 mins
  • Protein Consumption in Menopause

    Protein Consumption in Menopause
    Jul 12 2024
    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) ...
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    1 hr and 1 min
Exercise & Fitness Hygiene & Healthy Living
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Profile Image for wendy p

Fabulous information! So much inspiration and solid tips!

I appreciate all the information Debra shared. It all makes sense! Nothing weird or costly, just good information!!

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Flipping Fabulous!

I love the variety of topics, the level of expertise and research and the personality/voice. Even younger women would benefit. My fitness, sleep and quality of life are better since listening. I learn something every episode!

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Informercials without information

I was looking forward to getting something out of these podcasts. They ended up being interviews without substance where you have to find the website of the person she is interviewing and fork over a bunch of money to get any of the actual usable information.

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