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The Flipping 50 Show

The Flipping 50 Show

Podcast The Flipping 50 Show
Podcast The Flipping 50 Show

The Flipping 50 Show


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  • A Fitness Industry Leader’s Midlife Fitness Changes: Now and Then
    What midlife fitness changes do the pros make? Today I’m talking to a fitness industry leader about how she’s embraced each decade, while running a business, in fact doing a lot of pivoting as we all have.  When you’re an influencer and leader of many, in the spotlight in many ways, busy and then some, how do you prioritize and modify for midlife fitness changes? I ask her.  My Guest:  Sara Kooperman, CEO of SCW Fitness Education, WATERinMOTION® and S.E.A.T. Fitness, is a visionary leader that has transformed the fitness education community. A successful business owner and advisor, she is a keynote speaker, published author, webinar host, podcast presenter, and sought-after industry trailblazer. Kooperman has launched seven successful live MANIA® fitness professional conventions, another six streaming conferences, and more than 40 live and online certifications.  [Listen for Sara's full bio!] What I haven’t said is that she is undeniably funny, down to earth, no BS, creative and has the ability to both teach on the level that participants in her fitness classes appreciate and pull out to take in the big picture and change the face of an industry. That’s all before lunch.  QUESTIONS we answer in this episode: Why did you enter the fitness industry? And maybe for women who wonder if it’s okay to change their minds, not do what everyone expects them to do, you can tell about turning to fitness after law school?  How has the pandemic changed you? What is your personal workout regime and why? What midlife fitness changes have you made?  Why do you continue to strive to work with more men in the fitness industry? What do you think of ageism in fitness? Does it exist? Is there a little bit in all of us?  Your turn: What midlife fitness changes have you made? Were they forced by signs what you were doing wasn’t working or by choice proactively or like me, by happy accident?  Connect with Sara: She’s Social:  @scwmania #scwmania #waterinmotion @seatfitness Additional Resources:  STRONGER Tone & Define: Other Episodes You May Like: 6 Ways Exercise Hurts or Helps Hormone: What's the Best Exercise Schedule at Midlife:
  • It Takes MORE Than Hormones To Fix Your Hormones
    If you’ve been a long-time listener, and you’ve heard episodes discussing hormones, and hormone therapy options to fix your hormones stay put because you haven’t heard this. No one has talked about this on Flipping 50 before. In all the episodes I’ve discussed and similar discussions about micronutrients I’ve had with clients, it’s never come up regarding how to fix your hormones. So, stay tuned.  Tired? And if you have chronic fatigue and think most doctors don’t get it, we’ll erase that thought before we’re finished if not by the time I introduce my guest. There is something to be said about the understanding of a professional who has the science and training, but also is able to put that into practical steps with the empathy that comes only from knowing… from a “I’ve been there” place.  Exercise will be a part of your healing, though not the first part. Movement will be a bigger part to start. When you are ready for more, a 5 Day Flip may be a starting point with 5 days of short exercise sessions.  We’re talking about something we haven’t discussed in over 2 million downloads and 9 years of Flipping 50 podcasting.  My Guest: Yvonne Karney, MD is the founder and Chief Executive Officer of The Global Institute for Vitality Renewal, an organization dedicated to helping people live their whole lives with energy and focus. As a gynecologist by original training, she has over 2 decades experience helping women. Her journey into Functional Medicine started with her personal struggle with chronic fatigue. At one point she had to close part of her medical practice because she couldn’t keep up. She dove into learning everything she could about healing from fatigue. Through this learning she found her true calling—helping other women with fatigue and brain fog. Through her proprietary RENEW Method™ she guides her clients through their healing journey to regain their energy and focus so they can get on with their lives and feel like themselves again! 00:00 Questions we answer on this podcast: 04:09 Tell us a little about your journey from a traditional Ob/GYN to becoming a functional medicine doctor? 06:03 Aside from your personal journey, what were a few of your "aha" moments that made you realize you needed to do things differently? 07:09 What do you mean by “It takes more than hormones to fix your hormones?” 09:49 If cell membrane damage is the problem are there things we can do to repair the cell membranes? You’ve mentioned that 3 of the most common concerns you see in your patients during the menopause transition are fatigue, weight gain and brain fog, and you think they are all connected–what do you mean by that? 15:03 You’ve mentioned that toxins are often responsible… what about low level exposures that don’t reach the level of concern by the EPA? Connect with Yvonne: Website: Dr. Yvonne’s Social: Facebook: Instagram: Resources Mentioned in this Episode:  18: 23 EWG- Environmental Working Group: Additional Resources:  Stronger: Tone & Define: Beat fatigue with:  Or make energy-boosting meals easy with smoothies:  Other Episodes You Might Like:  Training Fatigue, Chronic Fatigue, and Hormones After 50: Fix Your Chronic Fatigue:
  • If You Were My Coaching Client, Here’s What I’d Ask….
     I’ve been asked frequently if I still do private coaching sessions. The answer is I do. I’m reframing how though.  I’ve had to guard my time to start, grow and manage a team where we not only offer the first and only exclusively made-for-menopause fitness membership in the world, I train trainers and health coaches so more women have optimal choices for the way they want to train and learn.   I’ve only had time to coach a handful of clients recently. I’m changing the way I coach to include a combination of private and group coaching sessions weekly. More touches, more accountability in less time weekly. You have access to workouts, workout protocols, and can use both the private and group sessions to have your questions answered. I will still have a few private slots for women who want complete anonymity and one-to-one, but as I coach more trainers and become more aware of the value of community, I’m pointed in this direction.  Is It the Right Time for You? For details just send me a message, to be first to know about the next group.   And then there’s content like this, where my intent is that if you show up, no matter what your intention is… to simply stop in for a few tips you can use yourself or you want the structure and science-based proven steps, you will benefit from every podcast, blog or video that’s available for free. There are thousands of pieces of content.  Everything I teach in my programs is out there in those free offers. For the person who can discipline their way through and apply, it’s there.  So, no matter who you are, thanks for listening. I hope every piece of content is a valuable next step somehow on your journey.  I create these in the early mornings… my favorite time of day. I don’t let many people into those moments… even my family know that. So, you’re a favorite part of my day.  This podcast is like private coaching. In it:  What I’d ask and why. What I’d learn about you from the response.  Why you want to answer these questions for yourself  to consider a next “best step” in your own journey.  Coaching Client Questions:  How well are you sleeping?  How’s your digestion and elimination?  What does a typical day of eating and drinking look like for you?  How much protein are you eating in a day?  What is the source of your protein? What is the timing of these meals with exercise and sleep?  Are you aware of your food tolerances and blood sugar responses to food?  Describe your last two weeks of exercise, what is that like? When you lift weights, how hard would you say you work?  How often are you lifting?  Do you do any interval training?  Do you like to track… steps, sleep, are you tracking macronutrients? Are you working with a physician, functional doctor, naturopath? Have you tested … micronutrients, hormones, gut? Are you taking HRT? Are you considering it, interested, curious about it?  Do you want to have a discussion about how it can help exercise results?  Right now, what’s happening in your life, relationships, work … that you want to share so I have some insight about your other sources of stress? What Do I Learn About My Coaching Client? Each of these questions I ask my coaching client and train our Flipping 50 Menopause Fitness Specialists to ask and respond to in order to gather information that determines our first steps. A program leads a group of people through a fairly set step-by-step. Even though it may be a blueprint like the After 50 Fitness Formula for Women or the Food Flip addition to our STRONGER program, it’s based on a group of women in menopause, not an individual.  So, of course one-on-one is more custom and focused on you.  What we’re looking at in generally is based on some key things. There are some new emerging studies.. unfortunately you know I share research based on women in menopause. One here from 2022 is and a second is on mice. So, does it apply? Other studies -done on menopausal subjects - have suggested similar findings and stimulus. I’ll explain more as I go over it.  Many of you are show it to me girls. I love that. I also encourage you to let your fingers do the research. Pub Med is just as available to you as to me. If you’re unsure what you’re reading and how to interpret studies, reach out, that’s great conversation for our Facebook Insiders group. (flipping 50 insiders)   Metabolic Effects of Menopause  Between Pre, peri, and post menopause women body composition was better pre and progressively increased. Changes were most dramatic during perimenopause. That led researchers to conclude if you’re in perimenopause, now is the best time to start.  Look though, starting now if you’re not doing something is still a best time!  Fat oxidation – what allows release of fat for use as energy – was reduced in perimenopause and post menopause. The time to offset it with training is in perimenopause.  In prior content I’ve shared that woman tend to burn more fat for fuel during exercise (compared to men) anyway. But it will decline, and that is especially true if your stress level is preventing fat burning because you’re in fat storage mode.   Surges of estrogen jump-start us to be more active. At least in mice.   And it’s also been found that we may have fewer pleasure receptors in response to exercise. (shared in a previous Flipping 50 masterclass) That endorphin high you used to get may not be kicking in the same way it did. [That doesn’t mean “more” volume or intensity will improve it. It just means you may have to find other ways to reinforce your habits.] Women who do gain weight after menopause tend to share these commonalities:  They exercise less or over train Poor sleep quality or quantity They consume too few calories, protein, or carbohydrate Diets high in sugar (wine or alcohol in general)  Inflammatory food consumption  They don’t do strength training with the intent to gain lean muscle tissue (all workouts are not created equally)  I’m digging to learn whether based on life circumstance, hormone status (that don’t require labs when signs & symptoms point clearly to a trained coach), the training and lifestyle habits that are going to improve results.  I’m also educating my coaching client so she’s empowered to make better choices for herself. In every program from the 5 Day Flip, to the 10-Day Hot Not Bothered Challenge, all the way to our membership, it’s about giving you the keys and knowledge to pivot daily.  Questions? I love to hear from you.  References  Gould, Lacey M. MA1; Gordon, Amanda N. BS1; Cabre, Hannah E. MS, RDN1, 2; Hoyle, Andrew T. BS1; Ryan, Eric D. PhD2, 3; Hackney, Anthony C. PhD, DSc2, 4; Smith-Ryan, Abbie E. PhD1, 2, 4 Metabolic effects of menopause: a cross-sectional characterization of body composition and exercise metabolism, Menopause: April 2022 - Volume 29 - Issue 4 - p 377-389 doi: 10.1097/GME.0000000000001932 Krause, W.C., Rodriguez, R., Gegenhuber, B. et al. Oestrogen engages brain MC4R signalling to drive physical activity in female mice. Nature 599, 131–135 (2021). Resources:  STRONGER: Tone & Define: Sleep Yourself Skinny: Continuous Blood Glucose Monitor:
  • The Most Unsuspecting Motivation Source | C60 30-Day Follow Up
    Looking for a motivation source? Many listeners ask me, how do you stay motivated to exercise?  Meaning, not me,  but for them. If you’re asking the same, today’s podcasts offers an unlikely motivation source. It’s certainly not my usual answer.  00:00 I’d offer something like choosing an activity you love, starting with just 5 or 10 minutes, and pairing the exercise with something or someone you love. But today we dig a little deeper and look at why you might be lacking motivation in the first place.   So, if in fact, it’s dopamine, then this.    In addition to motivation, this episode is all about answering questions from our previous episode’s listeners.    My Guest: Ken Swartz, aka “Ken the Scientist,” is the Founder and Chief Science Officer of C60 Purple Power, a health and wellness company committed to delivering the highest quality C60 products available.   Ken is back for this second interview and the first interview where we really discuss C60 Purple Power is linked to here.   Ken earned a Master of Science degree from the University of Colorado at Denver and a Bachelor of Science in Economics from Arizona State University. He spent the early part of his career as a secondary school teacher and is passionate about helping and educating people.   Ken has run several research science laboratories over the course of his career and discovered C60 while developing the MOXY fusion reactor. During his research, he became aware of the powerful free radical neutralizing properties of C60.   He first began using C60 as a radiation protectant while leading a fusion reactor project. He noticed, after taking C60 for a couple of months, that not only was it protecting him from the radiation, but it was also improving his overall health. So, he continued taking it.   About 8 months after Ken started taking C60, he was at a routine visit with his optometrist and discovered that his dry Macular Degeneration was gone. The doctor was dumbfounded and told him that in all his years, he had never seen such a miraculous outcome. Due to this healing experience, he decided to dedicate himself to the research, study, and production of C60 Buckminsterfullerene products.   In 2016, he founded C60 Purple Power which offers C60 made with certified organic oils and 99.99% pure sublimated Carbon 60, never exposed to solvents, and sourced in the U.S.   Ken believes that “your health is your responsibility” and he is on a mission to help people feel empowered to take back control of their health.   Ken mentions in the show that one of the first noticeable changes for those trying C60 is motivation. It stems from the boost in dopamine. So, though libido and energy are big draws for many,  C60 is could also be a motivation source if you’re seeking a boost.   Questions we answer on this podcast: 06:22 What are the first benefits people usually see when starting C60? 09:00 What I’ve noticed: enhanced libido, thicker hair/much less hair in the shower drain, recovery quickly (having started some high intensity/high impact interval training recently)  11:28 How long should one take C60 to see the full results? 13:12 If I stop taking C60, do results revert [slowly or quickly] back to original status, depending on lifestyle habits?  14:24 What is the most important instruction to follow when taking C60? 15:32 Does your C60 dosage determine how fast you see results? 17:48 I was wondering if I could get rid of half of my supplements if I start taking this? Would you do a show on supplements and how much you should really be taking?  19:30 How will this affect you if you are on HRT? 20:00 Debra I'd like to know what amount you are taking - you mentioned the cinnamon MTC in a coffee....teaspoon? Tablespoon? Thanks! Cindy   20:41 I take Eliquis, a blood thinner, due to a pacemaker, and am wondering if the C60 purple cream would cause my blood to become thinner, or does it only become thin if you take the liquid C60 purple product. 21:01 Are there any drug interactions?  I am on anastrozole after being treated for breast cancer.  Also any interaction with cholesterol-lowering medication or meds for blood pressure? Kendra 22:50 Is C60 safe to take for those who have had thyroid cancer, do not have a thyroid, and are keeping their TSH suppressed so not to stimulate any residual thyroid tissue? 23:37 Renee struggled a little with some details but her message: In a Google search P60 [I believe she meant C60] exposed to light is carcinogenic, and so processing and manufacturing wasn’t discussed by Jen [I believe she meant Ken]. I did share that all the bottles are dark and glass and the wrap-around packaging shields additionally. Do you want to address this Google researcher?   Connect with Ken and Try C60 Yourself: Coupon Code: Flipping50   My favorite ways to use:  The cinnamon-flavored coconut oil or straight-up coconut oil in (coffee which I’ve quit again) Coconut oil added to a smoothie Olive oil drizzled on salads at lunch   C60 Purple Power is Social: Instagram: Facebook: Youtube: Twitter:   Additional Resources:  Protein for a Stronger Second Half: Stronger: Tone & Define: Other Episode with Ken:  Oxidative Stress: The Gatekeeper to Healthy Aging and Healthy Libido:
  • How Long Should Strength Training Sessions for Menopause Be? | ASK the EXPERT Q and A
    Strength training sessions for menopause optimization are different. They’re different than you’ve ever done in your life, different than a man of your same age. But repeatedly this question comes up, so I’m paying tribute to it again. Because if we get it wrong we risk losing the benefits we’re really after from strength training and blowing it by turning it into endurance work.   00:00 The Question:  Debra recommends two strength-training sessions a week. Do we know how long those sessions should be? Angie   [and how many days a week does she recommend HIIT] I’m answering a question from our Insiders Group (   The best answer to this question will require a lot of science. So, I’m going to give you the Cliff notes version here.  Then, I’ll elaborate based on the science I’ve shared with our audience in recent month's masterclasses.  (The Flipping 50 masterclass is open to the public, tho if you’re not on our subscriber list you may not see the invite. You can find a number of ways to gain support and be included on that invite list in today’s show notes. Recent masterclasses have included: Science of Belly Fat burning after menopause, How to be Older, Fitter, Stronger, not older, fatter, weaker, and Updates on Strength Training in Menopause)   The reason we’re hooked on time:      We have a limited amount and appointments      Conditioning that a workout, especially cardio workouts or classes, is effectively based on how long they are  09:40  Quality vs Quantity The truth is though if you do 5 repetitions to fatigue with much heavier weight, you’re going to require far less time to exercise than if you do 15 to 20 repetitions doing a set. The quality of the workout for metabolism-boosting is not greater because it lasts longer. In fact, the risk of negative cortisol response is greater the longer a workout is. The moment you reach fatigue is a success. It’s all you need.  When I’m at the end of my sets (meaning I’ve done a good warm-up leading to it) I can sometimes perform just 3 or 5 repetitions… and that set takes less than 15-20 seconds! Because the sets don’t take long when you do fewer repetitions!  Those types of sets also features some power and a difference in the recruitment of muscle fibers.  That makes time perhaps, irrelevant.    Stronger:   14:42 These 5 components should be divided in each workout:     a warmup Dynamic warm-up      a plan of sets and repetitions that safely, and effectively bring you to muscular fatigue      (Science-based: known to reliably result in gains in muscle strength and lean muscle tissue) Core      a cooldown Usually, there is a requirement of a certain amount of volume:     Number of muscles involved     The number of exercises for each muscle group or body part     A combination of sets and repetitions      The weight used to reach those parameters Some people will start with the weights they have available. That may mean they need to do a certain number of repetitions to fatigue. If those weights are light, it will be more repetitions or more creative use of tempo training. With heavier weights, you might find that you can do fewer repetitions.  Just a note, if you’re a beginner and you can’t lift the weight you have for 15 repetitions, it’s probably a little heavier than I would suggest you begin.   23:17 The Best Question So, I suggest you start with an answer to this question. What amount of time are you willing to spend on strength training that will positively transform your energy, strength, stamina and boost your mood and metabolism?  What’s reasonable for your life (and energy)? Though that may sound too good to be true. All of it has been proven. A recent study I shared in a Flipping50 masterclass revealed this, “There were no non-responders.” Of all older adults who began a science-based strength training program, designed for them or continued to train with greater focus vs random exercise, 100% of them responded.  So, back to the question:  Are you willing to spend 30 minutes twice a week doing that? 40 minutes? Would you spend 60 minutes so you can do a proper warm-up and cool down too? There’s no right or wrong answer here. Consider your past experiences and where you started and stopped. If it was because you over-committed to something you could never do long term, set a shorter realistic time. The point is, why not make the exercise fit your time, and stop expecting that turning your world upside down to fit a program is feasible!   27:03 The Short Solution Will there be days when you only have 10 minutes but want to stay consistent and still do that? For most of us, yes. I have often had these! And for a traditional, want to do more girl, these days I’m too busy to do more… are the universe telling you that less is best when you’re already stressed!  Resources from Flipping50:  Sleep Yourself Skinny: Smoothies: 60 of my own and Community Favorites: 5 Day Flip:  

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