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The Flipping 50 Show

The Flipping 50 Show

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Podcast The Flipping 50 Show

The Flipping 50 Show


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    Are you eating too little to lose weight? How would you know? Eating consistently less than your body wants will slow your metabolism. You will lose your metabolic flexibility. There is no way you can eat less and less, continue to exercise the same or more and not stress your body, causing a ripple of negative reactions.  That’s what this episode is all about. You may have reactions to this content. That's okay. It's to be expected, really. You've been conditioned.  Endurance athletes say things like, I have a hard time believing I'm eating too little to lose weight.  In fact, they are the ones at greatest risk for losing lean muscle. Menopausal athletes or exercise enthusiasts, even more so.  But it's normal to have a response like that. Endurance runners have long had eating disorders, or dysfunctional feelings around eating. The desire to be lighter, thinner to be faster is strong.  If you have low energy availability, you’ll risk: Thyroid function disruption Endocrine disruption Muscle loss Workout performance (therefor results) suffers Negative Mitochondria and muscle and muscle protein synthesis effects Low Energy Availability causes: Too low overall calories Too low protein Too low carbohydrates Too low fat Any combination of these Culprits: Dieting intentionally Fasting without conscious refueling and intentional goals  Keto continuously  lifestyle dietary choices (inadequate EAA in plant-sources) Protein needs To Maintain: Ideal body weight in lbs = grams of protein Your Maintain weight daily Protein need: To Lose weight: X 10-15% more Your weight loss daily protein need: (see handout link below for a worksheet to do calculations) **Regardless of overall need, it needs to be consumed at a specific dose. 30 grams of protein minimum – no more than 50-60 grams for best ability to synthesis. Carbohydrate needs Light activity days/Recovery/short interval days 1.4 gm carb/pounds bodyweight Your calculation: 1.4 x ___________ = ______________ 60-120 minutes of endurance exercise 1.8grams x body weight pounds Your calculation: 1.8 x _______________ = ______________ More endurance training – increased the carbohydrate need 2-2.7gm per pounds (this is also where you’re no longer going to find you make weight loss possible, but you’re working toward performance and preventing muscle wasting that will happen. Fat Servings per meal is an easier way to adjust and consider 5 servings a day, is 1-2 at each meal. Most foods with protein contain fat or meal prep or condiments contain fat. Low fat and higher carbs (high activity days) Higher fat and low carb (lower activity days) When both fat and carbs are high, we have issues. Even with “healthy resistant starches” this is true. Examples: I do a 20-minute HI interval training session and that’s my exercise– that’s a light day for carb But still higher than most women are trying to go (100 grams is as low as I would recommend for an active woman and never would I go that low for an athlete) Based on 130 lbs 1.4 x body weight = 182 grams of carbs The same 20-minute HIIT interval session before a strength training session (40-minute session). Now, that boosts my need for carbohydrates, not just protein. So, I am back to at least 1.8g/body weight in pounds of carbs on these days. 1.8 x body weight = 234 Timing of recovery meals is important too. You want to eat by bookending your workouts with adequate fuel. Pre workout and post workout both matter. During recovery if you are HIGHLY active woman: The ratio of protein: carbs post workout is ideally 1: 3 or 4 if you’re endurance training and need recovery quickly for that next workout. If you’re not that active and simply exercising at minimum, you are a little less concerned about that. If you’re exercising intentionally 5-6 days a week for an hour (or more) you are “an athlete.” So, for more active women with a threshold of 30 grams of protein at each meal you want 90 to 120 grams of carbs in that meal as well. What does that look like? Carb counts of some high quality carb choices: 1 cup cooked oatmeal 27 grams 1 cup of frozen berries? 21 grams Medium apple 25 grams 1 medium sweet potato 27 grams Banana 27 grams 1 cup Chili 23.5 carbs 1 cup butternut squash soup 23 1 slice of pumpkin pie 46 grams If you don’t repair & replenish your protein & carb stores during the window (0-2 hours with sweet spot at 60-90 minutes) you’ll be more tired the next day, find next workouts harder – though less effective, dead legs, etc). Sample meals during one day and carb count: Smoothie with half a banana and 1 cup of blueberries         34.5 1.5 cups of chili and an apple                                                 60.25 Sweet potato and berries  for dinner                                     38.0                                                                                                 132.75 Falls short of even the lowest need for carbohydrates (182gm) for a 130 lb woman. If you’re increasing training levels, eating during activity will help. (Long bike rides, long hikes) That isn’t accounted for in the example. What’s your Energy Availability? Fat Free Mass = your muscle weight only Example: 130 lbs, 54 lbs of muscle mass Dietary energy intake (kcal) – Exercise energy expenditure (kcal) divided by Fat Free Mass (kg) For Example (2000 calories is easy math- just as example) 2000 kcals/day – and expend 250 kcals in 30-minute HIIT divided by 24.5 kg (54 lbs divided by 2.2) Please note:  in the actual podcast and on the cheat sheet there is a (major) error) Apologies for the oversight!  ***CORRECTION to original post: 54 DIVIDED by 2.2 = kgs = 71 is my Energy Availability (EA) gms/kg body weight Your Calculation: Kcals in a day: ___________  - Exercise energy Expended (use a tracker or online estimate) Lean Muscle mass kg _______ (lbs x 2.2) = ________________ gms/kg bodyweight What's true: Flip: Do Not use an online tracker to estimate your micros, as there is no consideration of your hormonal signs and symptoms. Definitely don't use this number daily. In 37 years I've witness college students to 70-year old women become so obsessed they ignore the obvious - the way they feel, sleep, love, enjoy life as signs of health, and think that feeling like crap on the way to a goal will somehow magically make them happy when they reach it. (They rarely reach it, but when they do? The maintenance requires more exercise and fewer calories). That math does not equate to health. The opposite has proven true every time. Reliance on counting calories in and out daily usually results in weight regain (beyond what was lost), adrenal issues, and abandonment by people and of things they used to love doing.  Ramifications of Eating Too Little while exercising more intensely: Done for a long period of time, performance will suffer. The body will choose to break down muscle for energy (and not fat, because that is far more difficult to do). Women who are already good at using Free Fatty Acids (FFA) for fuel don’t need to do endurance exercise AND they don’t want to be in a huge calorie deficit if they’re active regularly. That’s especially true if you sway to the loving exercise and overdoing it side of the continuum. You can’t stay here for extended periods of time and get long term results. While you may experience results short term, you’ve got to return to higher calorie (high quality) intake with adequate protein and carbohydrates to sustain results. Female Athlete Triad When this happens in younger women we refer to it as the Female Athlete Triad. It’s true of exercise enthusiasts as much as athletes. In order to reduce body fat and weight to achieve some societal expectation of athleticism, or perception lower weight will improve performance, athletes diet and menstrual disorders result. In midlife the same endocrine/hormone disruption occurs, it just isn’t evidenced if you’re not cycling regularly or at all. The diet you’re using to lose weight is potentially keeping you fat and tired. Bottomline: Eating too little can cause weight loss resistance and a cascade of other issues including thyroid disfunction and inability to gain or maintain lean muscle. You may be able to gain strength. But ultimately performance will suffer. (If you’re an athlete you’ll see this sooner, but even an intentional exerciser is an athlete will find she no longer feels good after workouts or has more energy from workouts; she has less). She may default to caffeine and or sugar cravings, feeling always (or never) hungry. Ultimately, if you need to lose weight, you will if you’re eating and exercising in a way to reduce inflammation, avoid cortisol increases, and you fuel your exercise with protein, carbohydrates, and veggies (supporting micronutrients and alkalinity). If you aren’t losing weight, it’s time to check in with your macronutrients and reconcile what you think is happening, what is happening, and what needs to happen. At some point, you can’t continue to reduce the number of meals you eat, the amount of calories you consume, the amount of micronutrients you provide your body and still expect to optimize the stress of exercise for weight loss. You’ll instead be slowing your metabolism with one foot on the gas and the other on the brake. References: Wasserfurth P, Palmowski J, Hahn A, Krüger K. Reasons for and Consequences of Low Energy Availability in Female and Male Athletes: Social Environment, Adaptations, and Prevention. Sports Med Open. 2020;6(1):44. Published 2020 Sep 10. doi:10.1186/s40798-020-00275-6 Slater J, Brown R, McLay-Cooke R, Black K. Low Energy Availability in Exercising Women: Historical Perspectives and Future Directions. Sports Med. 2017 Feb;47(2):207-220. doi: 10.1007/s40279-016-0583-0. PMID: 27430502. This episode follows a recent one you might like: It’s more than about how much protein Dr. Gabrielle Lyon interview Another stellar resource for you: Betty Rocker interview with Dr. Stacy Sims Handout: Resources: Flipping50 Café membership Stronger: Tone & Define Jan 2021 Virtual Retreat The Ultimate Smoothie Guide
  • 10 Most-Asked Questions About Flipping50 Membership
    The Flipping50 membership is a labor of love in response to frustrations I heard for years with my own private clients and the hundreds of women in midlife training with staff members, then later the thousands of women I know weren’t wrong when they said, “I’m not settling” and “I’m not going to listen to a young male (or female trainer) tell me that I must be cheating or to stick with it even if I feel like crap.” Women in menopause and beyond if nothing else are not afraid to speak their mind, and not willing to put up with something that is not working and doesn’t make sense. As I release this episode, the Flipping50 membership is open and it’s the best time of the year to take advantage of a special Black Friday Event. The special, just like this episode will end and come down. Black Friday Flipping50 Membership We’ll open at the end of the year, but now for a special opportunity like this. I’ll share the details at the end but first I want to answer the questions that are most frequently asked about joining. In a follow up episode I’m answering the most frequently misunderstood science about menopause fitness that you may also want to tune in for while you’re cooking or traveling this week. Will I have access to every Flipping50 program or have to buy more once I’m a member? What programs do I have access to? What equipment do I need to do the exercises at home? What if I have bad knees? Do I need any special technology? I’m not very tech savvy. Do I need to have a Facebook account? Should I have done another program before joining the Café? I’ve been active for years, will this be challenging enough for me? Why would I join when there are all kinds of free videos on YouTube? How often do I get to meet with you, Debra? $80 off the annual membership 6 12-week strength training sessions Core, yoga, pilates, HIIT Monthly master class Monthly challenge New recipes monthly Live with me 2x a month Metabolism Makeover Course ($699) Exercise Exercise nutrition Sleep Stress Understanding hormones Muscle Protein synthesis Virtual Retreat Jan 8 (Value $197) Strength training + cheat sheets Core + cheat sheet Hormones 101 & 201 with cheat sheet Yoga session There you have it, all the answers to the most-asked questions about membership itself and the benefits. So, here’s the scoop on the special, you’ll save an additional $80 off annual membership (already a significant $139 savings compared to monthly rates. So you’re saving $219 compared to a regular monthly membership. PLUS, right now you’ll be automatically gifted the Metabolism Makeover course (value $699) and the Flipping 50 Virtual Retreat January 8 (value $197). Tune in later this week for the science episode and one other special gift for you, as I open up and share my personal journey through the loss of my mom and her last few months. If I’ve missed a question, please share it with me below the show notes at
  • Do Menopause Fitness Rules Apply to Post Menopause Fitness, too?
    This Flipping 50 Insider question comes from Joy who asks about any difference between post menopause fitness and menopause fitness recommendations. She wrote: I’ve been following Flipping 50 for some time and enjoy it! One question, do the same rules apply to post menopause (66) as to menopause? Thanks! -Joy The easy, short answer, is yes they do. Menopause fitness rules (we prefer formula, as in After 50 Fitness Formula™) do apply to post menopause fitness. If anything, in post menopause you have a little more latitude and will be supported by: Increased amounts of low-to-moderate activity And you’ll also have greater increased urgency in need for: high intensity interval training reaching muscle fatigue adequate protein sleep The reasons for that may or may not be obvious so I don’t want to skip over them assuming you’ve got this. The greatest volatility in hormones occurs during perimenopause for the majority of women. (Though this isn’t an “always” rule. It may not apply to you). Because of this, during perimenopause there can be a greater frequency of symptoms including: Fatigue Insomnia Weight gain Bloating Constipation Brain fog As well as others, but these are the most likely to influence exercise negatively So, adding “more” exercise even if it is low-to-moderate exercise during perimenopause could simply add more stress and take you in the opposite direction from your goal. Any “rules” only apply as if you follow a blueprint that you can personalize. You’re not following a rigid plan that ignores the data your body gives you. That’s simply reverting back to exercise programs designed for everyone. You’ve never needed exercise intensity more in your life than now. These are key: High intensity interval training Strength training to muscular fatigue Reaction skill types of movement Mobility Low-to-moderate movement Resources: You Still Got It, Girl strength videos, with the option to add Fast Twitch Interval Videos to it Muscles in Minutes strength videos with the option to add Boxing videos and mobility videos to that For being a podcast listener, you can use this code for a limited time to use or share with a friend for 15% off either of these options. 15podcast [not combinable with other specials/not applicable to sale items. Exp. 12-31-21]  
  • Proof It’s Never Too Late (and How to Do It) | Women Over 50
    10 Years of increased physical activity (exercise) AFTER MIDLIFE can reduce mortality rate by 32% Publication: British Medical Journal Subjects: 2205 50 yr-olds in 1970-73 What: Re-examined at age 60, 70, 77, and 82 Results: After an increase in physical activity, subjects could not be distinguished [on the basis of differences in cardiovascular risk factor profile] from those who had always had high activity. The value of increasing activity rates was similar to that associated with stopping smoking compared to continued smoking. Message: It’s never too late! Prove-It-to-Me-Girl? Source:   Byberg L, Melhus H, Gedeborg R, et al. Total mortality after changes in leisure time physical activity in 50 year old men: 35 year follow-up of population based cohort. BMJ. 2009;338:b688. Published 2009 Mar 5. doi:10.1136/bmj.b688 Exercise fountain of youth? It depends. Yes, Exercise can turn back the clock. And then there are some details you can’t ignore. A 2019 study in Aging offers proof you’ve got to eat to win. I’ve shared numerous studies here, blogs, and podcasts (link in bio) about ability to reverse 179 genes associated with aging, reverse mortality rate as you age, and so much more with an “it’s never too late message.” Yet, there’s this little detail. Lifting weights (properly to muscle fatigue), is ONE STEP. You must have the presence of adequate protein to carry out the mission of younger, stronger, leaner. A comparison of low protein after resistance training vs high protein after training found that without high protein, there was no “reverse aging” effect in the muscle. “Regeneration of muscle occurs only with high protein availability after resistance exercise.” For older adults, the amount of protein required to hit the “high protein” threshold, increases. That little bit of cottage cheese or yogurt after, although yes, have protein in them: it’s not HIGH ENOUGH alone. [And remember, dairy may increase inflammation instead of halting it – the goal of the protein- and sabotage your results] Source: Yang C, Jiao Y, Wei B, et al. Aged cells in human skeletal muscle after resistance exercise [published correction appears in Aging (Albany NY). 2019 Sep 24;11(18):8035]. Aging (Albany NY). 2018;10(6):1356-1365. doi:10.18632/aging.101472 Resources: Flipping50 Insiders
  • Lowering Cortisol Levels to Improve Menopause Weight Loss
    Susan from our Flipping50 Insiders group on Facebook asks a question about lowering cortisol levels and I respond in this episode. Who You Ask for Advice Matters Be sure when asking in a group where you don’t know the experience, expertise of the responders (and they don’t know if they have enough information to respond back to you) that you filter the information very selectively. You put yourself at risk if you treat everything you hear from strangers as a round-up of good ideas. If you have a specific problem, unique background, it makes sense to get a specific recommendation made by consideration of history, status now, and relationship with an expert you trust. Just a bit more: I want to point out – and be sure you understand all is said with respect – we want to be careful simply asking in a group for random suggestions without fully knowing the background, depth of the knowledge of contributors, or certainly any responder has all the information they need to respond, can lead you to faulty information. There are two things I’ll address in this short episode: Lowering cortisol levels and improving sleep Asking the right question (of the right people) Member of the Flipping50 Insider’s group? Here’s how to access or join this free group. Looking for support with sleep yourself? Or want a more wholistic approach to stress from all sources? Here’s how best to 1) use a group, and to 2) ask a question, as well as 3) my response to Susan about lowering cortisol levels Question: Anyone have any advice for lowering cortisol levels? I have taken Debra’s advice and have replaced her recommended workouts for yoga/Pilates/walking, etc. I'm up every night 2-3 hours and know I have elevated cortisol levels from stress. I think I am an HSP (highly sensitive person) and have struggled in the past to lower my c. even though the stressor is long gone. I've tried every OTC sleep aid imaginable - both supplement/herb/etc. I was hoping not to have to get an Rx for this, but I am getting discouraged and am chomping at the bit to get back to regular workouts. Any thoughts appreciated. Thank you!! - Susan Answer: I don't have enough information here about your current habits to offer any suggestions. So, it is very important for anyone commenting to realize this is not the best way to reach a solution for an individual. What we might get is simply a roundup of other people’s random knowledge from a wide variety of sources, some credible and some not. A trained health coach will often answer your question with a question. Someone who’s not a health coach will respond only with an answer, that may or may not be right for you. Information Qualified Health Coaches Need Before Reponding: 1) your daily habits 2) what you've tried - and whether that has been systematic and sequential and with adjustments until ruled out 3) are you open to hormone supplementation? in which case testing would help because you’ll know what you want to do with the information 4) what time is the waking? liver activity occurs 1-3am, and if the waking is correlated, may indicate that you need support for your liver with dietary changes and some select supplements you may want to consider 5) it also can mean low blood sugar issues are occurring.  Is Lowering Cortisol Levels the Right Question? So, your question seems to be about cortisol- but have you tested the cortisol? Do you know that's the issue for sure, and the only issue? Low progesterone, low pregnenolone, magnesium deficiency, inadequate carbohydrate at dinner, a need to support liver function (a few things do this), as well as your sleep hygiene could be the reason. You want to get sleep, but the first question you have to ask is, what is the cause of the sleep problem, before going to the sleep solutions. It’s important to ask the right questions. Random actions get random results. So, let’s make sure you put together a plan of action that gets you specific answers to the right questions. But it can be dangerous or a waste of time to ask for random suggestions from anyone who does not know you, your daily habits, your history. Once you have shared that information with a health coach you've established a relationship with (when you have an ongoing problem this is the best way to deal with it). You need to look at whether you need to: reduce cortisol levels so you can go to sleep your cortisol levels are off because you can’t sleep cortisol is your root cause problem or it’s something else Solve the Problem: Identify what the problem and question really are confirm the true root cause of the problem establish a plan know what you are open to as possible solutions. There’s random searching on GOOGLE and YouTube. Then there’s joining a group and asking a lot of people similar to you having similar problems what they’ve tried (unsuccessfully or successfully) that also isn’t a very targeted way to reach an answer for your personal needs. I’ve joined many forums for menopause women and some I can barely stand because the information and questions there are so disturbing to me! It’s what often is referred to as the blind leading the blind. Be sure if you have a problem, you identify the best question to ask, then ask an expert, rather than someone in the same spot as you are. For personal answers you may need to establish a client-coach relationship. Health & Fitness Coaches If you’re listening and you’re a health coach or trainer, I highly encourage you to join our Fitness & Health pros tips so you get content that can directly support your business. No one does it alone. Growing a business takes a village and collaboration. You will go further, faster, when you have a plan. You’re far more likely to take action when you know which steps matter. Spinning your wheels doesn’t help anyone or your business. Join that list by learning more aboutcoaching midlife women here. Flipping 50? And not in our members area or a program yet? Learn how to be first in line when we open here! Resources: Sleep Yourself Skinny 14 Days to Stress Less Flipping 50’s Holiday Gift Guide 2021

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