Episodes

  • Running Long in Midlife and Beyond One 50-mile Run for a 50th Birthday

    Running Long in Midlife and Beyond One 50-mile Run for a 50th Birthday
    Sep 3 2024

    50 miles for 50th bday?

    Running long in midlife isn’t the first thing (or second) I recommend to women. But what happens when your peak estrogen levels were at least a decade ago? What if you’ve got a crazy goal, want to go for it, and you know how to interpret reactions and respond accordingly?

    Come on this unique trail as I interview a friend and colleague around her idea of a fun birthday party that not all of us will appreciate the same way.

    My Guest:

    Margaret Floyd Barry is a functional nutritionist, author, speaker, educator and advocate of optimal health through nutrition of adult life. Seeing family members suffer the effects of chronic illness from a young age, Margaret helps others find a better way back to optimal health and wellbeing.

    Margaret worked on complex cases of autoimmune, including her own. She established a powerful system for restoring health by addressing the root cause of illness. Margaret teaches fellow practitioners the proven system with life-changing results through Restorative Wellness Solutions, which has trained and certified over 1200 qualified health practitioners worldwide. She is the author of Eat Naked: Unprocessed, Unpolluted and Undressed Eating for a Healthier, Sexier You and The Naked Foods Cookbook.

    Questions We Answer in This Episode:

    • What inspires a woman to run 50 miles for her 50th birthday? [00:05:30]
    • How long have you been running? [00:09:00]
    • Where are you in the menopause timeline? How much has that changed your training and recovery? [00:21:20]
    • How do you train for a 50 mile run differently than your previous marathons? What was the result? [00:21:20]
    • What were the key dietary strategies you used? What are the results? Were they different in the past? [00:26:50]
    • How did you manage autoimmune disease and training at this level, without triggering an all out autoimmune flare? [00:32:20]
    • How did recovery play into things? [00:26:10]
    • Would you do it again? Does longer appeal to you? [00:40:20]
    • Did training take a toll on energy for work or relationships? [00:24:40]

    Connect with Margaret:

    • www.margaretfloydbarry.com

    On Social:

    • Instagram: https://www.instagram.com/margaretfloydbarry or https://www.instagram.com/restorativewellnesssolutions/

    Other Episodes You Might Like:

    • 78 Year Old Endurance Athlete Training for Triathlons: https://www.flippingfifty.com/endurance-athlete/
    • Ironman Dexter Yeats About Being 72, Unstoppable, and Unique: https://www.flippingfifty.com/ironman-dexter-yeats-72-unstoppable-unique/
    • Take a Walk with a 57-year old Book Author | Just 1400 Miles: https://www.flippingfifty.com/take-a-walk/
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    48 mins
  • 5 Non-Exercise Ways to Boost Fat Burn

    5 Non-Exercise Ways to Boost Fat Burn
    Aug 30 2024
    This simple list of non-exercise ways to boost fat burn has turned my YouTube channel subscribers upside down! Meaning they’ve flipped over them! It’s crazy! Secretly my hope is that YOU are using these as extra insurance, and not your only line of defense. Increase Water Intake to Boost HydrationIncrease Protein Intake Thermogenic effect of food - almost 30 percent of it goes to digest and breakdownMuscle protein synthesis even - 30% of it toward digestionEven without resistance training there is a muscle protein synthesis Sleep More Consistently Release of testosterone and growth hormoneSame wake time is the fastest way to reset your circadian rhythm Limit or Eliminate Alcohol Metabolizing alcohol all other metabolism stops (food gets stored as fat)It’s metabolized as sugar, increasing blood sugar then insulinThe after effect is as bad: negatively impacts sleep, causes blood sugar issues the next dayNegatively impacts hydration levelsDecision-making skills are gone so making good choices is hard! Move More Exercise Less The variability between N.E.A.T. is up to 2000 calories a day between those who are active and sedentary. While you might burn 300 calories or even 600 in an ambitious workout, beware … it also can come back to bite some midlife women but having them sit more than ever.Experts categorize NEAT into three main subcomponents comprising body posture, ambulation, and all other spontaneous movements including “fidgeting” 5 Non Exercise Ways to Boost Fat Burning References: Baseline drinking water consumption and changes in body weight and waist circumference at 2-years of follow-up in a senior Mediterranean population: https://www.clinicalnutritionjournal.com/article/S0261-5614(21)00264-8/fulltextWeight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage: https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290International Society of Sports Nutrition Position Stand: protein and exercise: https://www.tandfonline.com/doi/full/10.1186/s12970-017-0177-8Effect of alcohol on postmeal fat storage: https://pubmed.ncbi.nlm.nih.gov/8116538/#:~:text=Alcohol addition (A) or isoenergetic,metabolized (0-6h).Non-Exercise Activity Thermogenesis in Human Energy Homeostasis: https://www.ncbi.nlm.nih.gov/books/NBK279077/Effect of resistance training volume on body adiposity, metabolic risk, and inflammation in postmenopausal and older females: https://www.sciencedirect.com/science/article/pii/S2095254623000972Combined Aerobic and Strength Training and Energy Expenditure in Older Women: https://www.researchgate.net/publication/239733834_Combined_Aerobic_and_Strength_Training_and_Energy_Expenditure_in_Older_Women Other Episodes You Might Like: 5 Keys for Building Muscle After Menopause | More Fat Burning & Fat Loss: https://www.flippingfifty.com/building-muscle-after-menopause/Is Zone 2 Best for Fat Burning in Menopause https://www.flippingfifty.com/fat-burning-in-menopause/Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/ Resources: 10 Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challengeSTRONGER Tone & Define: https://www.flippingfifty.com/getstrongerTEDx Talk: https://www.flippingfifty.com/TEDx
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    35 mins
  • Natural Solutions to Restorative Sleep in Menopause

    Natural Solutions to Restorative Sleep in Menopause
    Aug 27 2024
    Natural Solutions to Restorative Sleep in Menopause

    Restorative sleep in menopause can be elusive, I think we can all agree on that! Whether perimenopause or post, fluctuating hormones combined with chaos that midlife can be, can kiss sweet dreams goodbye.

    But it’s the exact opposite of what you need to most easily make weight loss or muscle gain and focus easy to access again.

    My Guest:

    Dr. Eric Dorninger is a Registered Naturopathic Doctor and Licensed Acupuncturist, graduated from Bastyr University, after earning a B.A. in Kinesiology from the University of Colorado and completed EMT training in New Jersey.

    In 2005, he founded Roots and Branches Integrative Health Care in Boulder, Colorado, focusing on uncovering the root causes of chronic illnesses. He is a certified Shoemaker practitioner, specializing in mold and biotoxin illness. He is dedicated to differential diagnosis and personalized treatment plans, emphasizing the importance of identifying underlying causes of illness.

    In addition to his private practice, he teaches functional medicine, practices Jiu-Jitsu, skis, and supports his children's health journey.

    He specializes in inflammatory and autoimmune diseases such as:

    • Hashimoto’s
    • Lupus
    • Mold and Biotoxin Illness (CIRS)
    • Autoimmune disease
    • Chronic fatigue
    • Gastrointestinal concerns
    • Mood disorders
    • Cardiovascular disease
    • Rheumatoid arthritis
    • Hormone balance
    • Chronic pain
    • Neurological conditions
    • Food sensitivities/intolerances
    • Complex chronic disease

    Questions We Answer in This Episode:

    • Why is sleep harder for some with age or specifically with menopause? [00:39:00]
    • How do we set up for a restorative night of sleep? [00:35:00]
    • As we get older, what is important to ensure healthy sleep? [00:34:50]
    • What is the science behind CBD aiding in both falling asleep and staying asleep through the night? [00:24:30]
    • Tell us about the CBD you recommend and why? [00:27:00]
    • How does healthy sleep impact health overall? [00:10:00]

    Connect with Dr Dornigner :

    https://www.flippingfifty.com/blueskycbd

    Code: FLIPPING for discount on first order

    On Social:

    Instagram: https://www.instagram.com/drericdorninger/ and https://www.instagram.com/blueskycbd/

    Other Episodes You Might Like:

    Is CBD the Answer? How Women Use CBD to Manage Menopause:

    https://www.flippingfifty.com/how-women-use-cbd/

    Woman to Woman: How to Get Your Best Sleep in Midlife:

    https://www.flippingfifty.com/how-to-get-your-best-sleep/

    Sleep Yourself Productive | Better Sleep Well Rested Days:

    https://www.flippingfifty.com/sleep-yourself-productive/

    Resources:

    Glucose Monitor: https://www.flippingfifty.com/myglucose

    LOOKEE® Ring: https://www.lookeetech.com/
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    46 mins
  • Research About Menopause: What's Real and What’s Marketing?

    Research About Menopause: What's Real and What’s Marketing?
    Aug 23 2024
    Research about menopause right now is finally beginning to really get its moment. Or is it? What’s something you can trust? And what’s stated as “science-based” or “science-backed”? What can you trust and what should you question? Think of this as a crash course in Research 101. In fact, I think that was a required course my first semester in grad school. The content is as important or more today when you have influencers talking about studies, in fact sponsoring their own to back up their products. You see both experts and influencers on line and are left to sort out one from the other yourself. Questions We Answer in this Episode: How to know if a source is credible? [00:36:00]What determines a peer-reviewed journal? [00:18:50]Are all studies on PubMed or Science Direct peer-reviewed? [00:36:00]Are all studies from Google Scholar (AI) peer-reviewed? [00:37:00]What makes some research studies better than others? [00:04:50] In short this will be a bit like a vocabulary lesson so you can filter news regarding research about menopause for yourself. The spoiler alert is this: the gold standard in health research are those that are interventional, randomized, double-blind, placebo-controlled studies. In the planning stages and then results and discussion these things will be considered and determined: Reliability is at least 3 independent experiments giving the same results.Relevant to you with subjects just like you.Recency is often within the last 10 years with exceptionValidity is about how well findings apply to those not in the study. (discussion is about communicating things that may interfere with it being applicable to a diagnosis or a protocol or treatment)Confidence level aiming at 95% confidence level requires a result across a large number of subjects to show itSample size A good maximum sample size is often around 10% of the population, as long as it doesn't exceed 1,000 people. At least 100 subjects. Larger than 30, less than 500. The answers vary considerably. What you should expect: Written for professionalsAuthors names and a contact includedBibliography includedPeer-reviewed journal How do you know if it’s a peer-reviewed journal? Go to the journal (not the article to find out). The journal website includes information for authors about the publication process. A board of experts review and evaluate before acceptance for publication in peer-reviewed journals. Two Additional Terms to Know Regarding Research About Menopause Qualitative - descriptive is more loosely gathered data that might be polls or surveys and interpreting the responses without giving a percentage. This might also come from a review of literature which isn’t actually conducting a study but is reviewing a pool of studies to seek common denominators about the research methods and results. Quantitative - based on numbers and is going to result in for instance a percent of muscle lost on average each decade, or over 80% of women describe libido issues. Mixed - including both There are many types of studies starting with observational and interventional. Observational studies look at what effects habits, beliefs or events affect certain outcomes. For instance, a study that reported an association between increased meat eating and cancer. However, the study was conducted based on a survey where participation was compensated. Participants in such studies may be motivated by the ease of collecting $20 for reporting their habits but might be consuming hot dogs and bologna and Spam, unlike you who are choosing other options that are organic, grass-fed and finished wild options. The headlines? Satisfy a great need by the media to get views, clicks and engagement. Interventional studies, just as it sounds, provide some kind of imposed change to subjects. For instance, providing an example on research about menopause, a study published in Obesity on post menopausal women in a weight loss program divided groups into long sleepers vs short sleepers. They compared results from the change in sleep while other conditions (eating and exercise) were controlled. Though this may not fall directly under current research about menopause, a recently published study in JAMA in July 2024 found older adults (av age 71) who lifted heavy weights for 1 year retained their strength for 4 years while those doing moderate weight training did not. This was a randomized longitudinal study. Types of Research About Menopause Longitudinal vs Cross sectional Looking at the same co-hort over time checking in periodically to see what results occur vs look at different segments of the population one time. In research about menopause, perhaps none is more well-known than The Nurses Health Study. It is a longitudinal observational study looking at the effects of certain habits over time. Some of Dr Loren Fishman’s studies on 12 yoga poses have been longitudinal studies showing increase in bone density over time. Some also were retrospective ...
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    41 mins
  • How To Defy Aging Naturally without Needles or Knives

    How To Defy Aging Naturally without Needles or Knives
    Aug 20 2024

    Do you want to defy aging naturally and not with botox or fillers? This is a no-judgment zone. I am guessing that if you have opted for Botox or filler, you think twice about it. Wondering about somewhere more fun to spend that $500 with no toxic effect or superficial fake and dead-giveaway that a frozen face is?

    This is your episode if you love health, wellness and you want to look and feel your most beautiful.

    My Guest:

    Trina Felber is a Clean Beauty Expert and the Founder of Primal Life Organics, where she creates natural dental and skincare products. She empowers women to achieve youthful, radiant skin without Botox, fillers, or surgery. Through her Bold Beauty Course, she educates women on how to defy age naturally. Trina is also a best-selling author of "Beauty’s Dirty Secret" and a prominent advocate in the clean beauty movement, promoting health and wellness from the inside out.

    Questions We Answer in This Episode:

    • Why is beauty so important? [00:05:20]
    • Why are signs of skin aging so hard to prevent? [00:14:50]
    • What are the primary goals of women in maintaining youthful skin? [00:05:50]
    • At what age does the skin naturally start to decline? [00:30:20]
    • What’s the main problem with the skincare on the market? [00:24:00]
    • What is the allure of botox, fillers and surgery when it comes to beauty? Are there risks? How much do they cost? [00:10:00]
    • How do these procedures work and are there any ramifications to our health and long-term beauty? [00:14:00]
    • What are the 5 root causes of aging skin? [00:14:30]
    • Are there any long-term natural treatments? [00:11:30]

    Connect with Trina and attend her webinar:

    • https://www.flippingfifty.com/boldbeautyworkshop

    Start the Course:

    • https://www.flippingfifty.com/boldbeauty

    Code: Flipping50

    On Social:

    • Facebook: https://www.facebook.com/TrinaFelber/
    • IG: https://www.instagram.com/trinafelber
    • TikTok: https://www.tiktok.com/@trina.felber.cleanbeauty
    • Linkedin: www.linkedin.com/in/trina-felber
    • X: https://x.com/realtrinafelber

    Other Episodes You Might Like:

    • Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up:

    https://www.flippingfifty.com/aging-too-fast/

    • Glowing Skin After 50: How to Get It and Keep It:

    https://www.flippingfifty.com/glowing-skin/

    • The Most Unsuspecting Motivation Source | C60 30-Day Follow Up:

    https://www.flippingfifty.com/motivation-source/

    Resources:

    • 10-Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge
    • STRONGER 12-Week course: https://www.flippingfifty.com/getstronger
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    43 mins
  • Can You Wear a Weighted Vest with Osteoporosis?

    Can You Wear a Weighted Vest with Osteoporosis?
    Aug 16 2024
    The short answer is yes. The long answer here in this episode is how. Using a weighted vest with osteoporosis comes up frequently as a question. Whether or not you have osteoporosis, stay with me, as I will talk about the overall benefits and science that’s been out since at least 2000, perhaps as long as I’ve been using my weighted vest. Questions I’ll Answer in this Episode: Can you use a weighted vest with osteoporosis? [00:06:20]If so, how do you get started safely? [00:09:30]What weight should you be using? [00:39:00]What if you have already fractured? [00:06:30]What if you have chronic upper back and neck pain? [00:40:20] Within this episode I’ll show some images of my weighted vest and what you want to look for. They’re so much better now than they used to be! It was an injury weighting (see what I did there?) to just put one on two decades ago. And they definitely were not made for women. I’ve been lecturing about osteoporosis and osteopenia since 1995. That first adult education class I taught was the first time I left my house without my infant son, I think! Back then I had to draw pictures on the chalkboard of modeling and remodeling of bone, explain these then, new terms, and what was happening. And… we had a list of contraindications that are no longer the best science we have. While much of the decade-by-decade steps to build bone and then prevent or slow loss still are true, the veil of doom has been lifted. We no longer have to pop someone into bubble wrap. But you might think so because a search online will bring up ALL the content over decades. You’ll think you are a delicate flower and that oh, my you shouldn’t do rotation ever. And this fear mongering has to end - not that you shouldn’t be informed about how to exercise correctly and what starting and progression looks like. Breaking Barriers Using Weighted Vest with Osteoporosis Back in 1996 I started working with one client, and then another would be diagnosed with osteoporosis. If you’re listening, Mary, you were the first to break some barriers and overcome the fear. You had a good doctor who understood the whole person, and the real way healed. If I were concerned about osteoporosis, what I would do: Resistance training - progressive overload to as heavy as safely possible. My preferred is 5 x 5 repsEmploy power in those workoutsHigh Impact - at least 4 sets of 10-20 impacts a day most days of the weekMoving during the day, breaking up sedentary periods of time, on non-exercise or recovery days (from strength training and HIIT with impact) the addition of weighted vest during walks or movement around houseWhole Body Vibration use most days of the week (in conjunction with strength training and for balance or core exercise. (I use the Move: https://www.flippingfifty.com/powerplate and you can get 20% off with code Flipping50)Yoga consistently for the anti-gravity benefit of unique positions (and maintenance of mobility crucial to stability) Though wearing a weighted vest did not have a significant positive impact on the lumbar spine, Whole Body Vibration does. “lumbar spine BMD (MD: - 0.01; 95% CI [- 0.02, - 0.01]) reduced significantly when aerobic exercise training was used as intervention compared with RCTs that utilized resistance training, combined training, and WBV. By contrast, these analyses did not have significant effect on change in femoral neck BMD. WBV is an effective method to improve lumbar spine BMD in older PMW.” References: Mohammad Rahimi GR, Smart NA, Liang MTC, Bijeh N, Albanaqi AL, Fathi M, Niyazi A, Mohammad Rahimi N. The Impact of Different Modes of Exercise Training on Bone Mineral Density in Older Postmenopausal Women: A Systematic Review and Meta-analysis Research. Calcif Tissue Int. 2020 Jun;106(6):577-590. doi: 10.1007/s00223-020-00671-w. Epub 2020 Feb 13. PMID: 32055889. Snow CM, Shaw JM, Winters KM, Witzke KA. Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women. J Gerontol A Biol Sci Med Sci. 2000 Sep;55(9):M489-91. doi: 10.1093/gerona/55.9.m489. PMID: 10995045. Shaw JM, Snow CM. Weighted vest exercise improves indices of fall risk in older women. J Gerontol A Biol Sci Med Sci. 1998 Jan;53(1):M53-8. doi: 10.1093/gerona/53a.1.m53. PMID: 9467434. Other Episodes You Might Like: Build Bone After Osteoporosis: https://www.flippingfifty.com/build-bone-after-osteoporosis/Bone Health, Osteoporosis, Osteopenia Tips You’ve Never Heard: https://www.flippingfifty.com/bone-coach/Exercise for Bone Density Then and Now: https://www.flippingfifty.com/exercise-for-bone-density/ Resources: Synergee Weighted Vest Infinity Vest Workout Equipment - Body Cardio Walking or Running Vest - 20lbs: https://www.amazon.com/dp/B07VQLDGPS?linkCode=ssc&tag=onamzvoicefor-20&creativeASIN=B07VQLDGPS&asc_item-id=amzn1.ideas.78VF9ZN2VWI0&ref_=aip_sf_list_spv_ofs_mixed_d_asinShort Weighted Vest 12lbs - 50lbs: https://www.amazon.com/dp/B001VE9RY4?linkCode=ssc&tag=...
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    45 mins
  • TRAVELING ALONE AFTER 50 OR WITH FRIENDS? Safe vs Not Safe

    TRAVELING ALONE AFTER 50 OR WITH FRIENDS? Safe vs Not Safe
    Aug 13 2024

    Dreaming of traveling but your friends aren’t? How can we step up our game and really get the adventure and bucketlist life we want? I challenge you… and me to take the trip we want. Traveling alone is not just a destination trip, it’s very possibly a destination to yourself. How liberating would that be.

    My Guest:

    Peter Mangan is a visionary leader in the positive aging sphere, bringing a wealth of experience in fostering meaningful connections with older adults and igniting their passion for travel. Inspired by his father, Peter's journey highlights the transformative power of travel for individuals in their golden years.

    As the founder of Freebird Club, an emerging social and travel community for people over 50, he has created a vibrant platform where members can connect, share travel tips, arrange meet-ups, and book affordable homestays with other members. Peter is redefining the way older adults experience travel and community, making a significant impact on their lives.

    Questions We Answer in This Episode:

    • Can you share a bit about yourself and your personal journey? What inspired you to focus on positive aging and travel for older adults? [00:04:50]
    • What is Freebird Club, and how can people get involved with it? [00:32:30]
    • What sparked the idea for Freebird Club? Can you share a memorable story from the early days of starting it? [00:08:20]
    • What has been one of the most surprising or heartwarming stories you've encountered from Freebird Club members? [00:17:50]
    • How do you envision the future of Freebird Club and the positive aging movement? Are there any upcoming initiatives or projects you're excited about that our listeners should know about? [00:13:30]
    • What words of encouragement would you offer to older adults who may be hesitant about traveling or joining a community like Freebird Club? [00:34:50]

    And the last Question, Debra asked you! Please listen, then respond inside the Facebook group!

    Connect with Peter:

    https://freebirdclub.com

    On Social:

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

    Instagram: https://www.instagram.com/freebird.club/

    Youtube: https://www.youtube.com/@freebirdclub

    Other Episodes You Might Like:

    Take a Walk with a 57-year old Book Author | Just 1400 Miles:

    https://www.flippingfifty.com/take-a-walk/

    Inspiring Stories of Older Athletes North of Forty:

    https://www.flippingfifty.com/inspiring-stories/

    Ageless Aging: Believe it or Not?

    https://www.flippingfifty.com/ageless-aging/

    Resources:

    Hot Not Bothered Challenge:

    https://www.flippingfifty.com/hot-not-bothered-challenge-2023/

    STRONGER 12-week program:

    https://www.flippingfifty.com/get-stronger/
    Show more Show less
    41 mins
  • Truths and Myths: Lifting Heavy in Menopause for Bones & Body Comp

    Truths and Myths: Lifting Heavy in Menopause for Bones & Body Comp
    Aug 9 2024

    Have you ever wondered if it’s possible to begin lifting heavy weights during midlife, perimenopause, or menopause? Let’s talk about how lifting can be very beneficial to your bones, connective tissues, and everyday life.

    For beginners, you have to start slowly and surely, lifting until we feel that sweet spot. And for those lifting for some time now, let’s discuss the safe progression of lifting weights.

    Notable notes in lifting during midlife:

    1. Don’t rush going heavy. Let your connective tissues adapt.
    2. Understand your muscle fatigue and know when to stop.
    3. Listen to your body when to increase weights, increase reps and/or increase power.
    4. Do no harm to yourself. Do not underestimate recovery. For older women or those with injuries, keep in mind the 72 hours of rest in between workouts.
    5. Explore light activities during the recovery period like yoga.
    6. Consider cortisol tests to check on your body.
    7. Strength training beginning phase and progression is different per body.

    Join me in this episode for the in-depth details on how you lift heavy, create a routine and how to progress your workout during midlife, perimenopause and menopause.

    Let’s redefine what it means to age.

    Coming up next week… wearing a weighted vest with osteoporosis?

    Questions we answer in this episode:

    • Are women in midlife supposed to be lifting HEAVY weights? [00:03:30]
    • How to safely start lifting weights? [00:02:50]
    • When should I start progressing my strength training? Is it better to lift heavier weights or increase more reps? [00:08:20]
    • How often should I lift weights? [00:28:30]

    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/**Importance of Strength Training for the Midlife Woman:https://www.flippingfifty.com/strength-training-for-the-midlife-woman/**Strength Training Enough for Bones, Not Adrenal Fatigue:https://www.flippingfifty.com/strength-training-enough/
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    38 mins