The Fast Fix to Better Menopause You’re Overlooking | A Doctor Speaks
If I told you a doctor was talking about a better menopause today, what is the first thought that comes to mind? What do you suspect we’re going to talk about? I’d be willing to bet it’s not this conversation. If you’ve been spending 15 minutes in the office when you visit your doctor, feel like you’ve got to have questions written down not to miss the chance… then this will feel completely foreign… but welcome. Better Menopause with Personal Training? Before we dive in, this episode is sponsored by the Flipping 50 Fitness Specialist and the 6-week group business coaching course that helps personal trainers and health coaches not just get CECs but work with women in all stages of menopause and get found easier by you – women looking for them. If you’re not already working with a trainer, check with us to learn if there’s a trainer nearby on our directory. And now my guest: Dr. Karyn Shanks is a physician who lives and practices in Iowa City. Her work is inspired by the revolutionary science of Functional Medicine, body-mind principles, and wisdom gleaned from the transformational journeys of thousands of clients over her twenty-eight year career. Karyn believes that health and vitality are essential for the highest expression of our human potential, and the bones of our healing are in what we do for ourselves. Questions we answered in this episode: Why Iowa? How did you happen to land there? Healing from anything… autoimmune disease, emotional injury, chronic injury… is a topic women in the Flipping 50 community are familiar with. As a functional doctor you have something to share about the healing process that’s kind of unique and involves more than a simple…”selfcare” suggestion. Describe your version of “selfcare”? How do certain life stories can become roadblocks to healing: stories about power, worthiness, belonging, change/uncertainty, time? In order to make room for healing or add things to our lives, it sometimes is about the power of subtraction, speak to that in your experience? How we can make space for healing to occur by removing the irritants, toxins, and negative energy in our lives? At 50 or beyond inevitably every listener here has experienced a failure… starting an exercise program, beginning a healthier eating plan, giving up alcohol for a time, or something similar… You’ve got something to say about failure, can you share that? How could a listener reframe “failure” and why is it such an essential for healing? Learn more about Karyn’s practice: Please leave a rating in iTunes if this was helpful, it really helps get the word out. And share it with a friend.
Not Your Mother's Menopause | A Better Post Menopause
Not Your Mother’s Menopause | A Better Post Menopause Do you hope for a better post menopause than you see most women have? Do you want a better post menopause than your mother or grandmother? Maybe they’ve never even talked about it! So how do you create your own best mental, physical, and emotional journey into menopause and beyond? Maybe you were lucky and have an amazing role model in your family or inner circle. Make Menopause Your Experience Maybe you crave something different and yet haven’t allowed yourself to believe it’s possible yet. You might be thinking this is for someone else not for me. It’s for someone with more money, a husband who’s a big breadwinner, someone who’s single with no kids, someone who’s already naturally thin or more popular or who has butlers and maids and a live-in massage therapist and stylist, and who’s stylist comes over instead of having to go to them… In other words you’ve decided that it’s for someone else but not for you. I beg to differ. I also think in minutes you can change that feeling and expand your possibilities. Where Are You In Your Menopause Journey In this episode I want to address “all the things” we snicker at, eye-roll at, lament over wine, joke with our friends about, are sensitive to partner’s jokes about... And I want to let you know if you really are “HERE” and you want to be “THERE” I have an invitation for you. If you want to shake those limiting beliefs and you want to be uplifted, see and feel like a best version of you… and aren’t sure where to begin… You're Invited I am speaking at the end of the month, Friday February 28th to be precise. It’s day 1 of a 3-day event in San Diego. As a speaker I’ve been given 10 complimentary tickets which aren’t all available any more, by the way. This is the 4th day I’ve shared the link to register with Flipping 50 community members. You know how we do things in pairs, right? So women who wanted a ticket wanted two… for a friend or colleague or sister. That said there are a few left. The tickets resale for $600 and they’ve sold out in prior years. This is the 5th year. It’s not your run of the mill event. Women return to this event, they bring their friends because it’s been life-changing for them. The link to what may be left of my complimentary guest tickets is and make sure you're on the special list for getting some extra pre-program love!
Becoming a Health Coach or Personal Trainer After 50
Becoming a Health Coach or Personal Trainer After 50 Is becoming a health coach or personal trainer something you’ve toyed with? Love health? Tired of what you’ve been doing? Looking for a career with meaning and purpose you love? This episode is full of resources and things to consider. I’ll look at both the pros and cons of starting now or getting back into it if it’s something you did “back in the day.” In fact this episode is sponsored by the Flipping 50 Fitness Specialist certificate program. I train health coaches and personal trainers to use the Flipping 50 formula with individuals and small groups so they can both build a business and life they love and serve women in perimenopause, menopause, and beyond master their metabolism… so they’ll have the energy and vitality they want, need, and deserve. Right now you can get one of two options for 50% off – it’s only the first 50 who take advantage of it. I’ll link to it in the show notes. Code: Certificate50 The state of the industry I’ll give you a sort of state of the industry in this episode. If you’re thinking of becoming a health coach you’ll want to hear this. To date an overwhelming 60% of Flipping 50 community members have expressed a preference for their personal trainer or health coach to be over 40. In fact, with most respondents it appears the older the better. Education, or training, and experience are important. But age was more important. You clearly want someone who “gets you.” Statements like, “oh, my grandmother does that too...” from your trainer during a session are a real turn off. Even, “ You remind me so much of my mom, she says that too.” You actually want someone who can feel the difference in her knees too, and oh yes, in the gender arena… women win. You want a woman who you can share details with. Who knows it may be easier to discuss a little incontinence with your female trainer, maybe it’s that your libido needle is bouncing on zero . You want a trainer – especially if you don’t choose to do an online virtual fitness studio like the Flipping 50 membership – who has similar life experience. If she too is pulled by kids, and her job, and her aging parents, she understands it’s not just exercise it’s “all the things” that overwhelm you. What Women Want So you get the idea. Women in perimenopause, menopause, and beyond would just rather train or be coached by women in perimenopause, menopause, and beyond. That’s good news and bad. If you’re currently a match for those credentials and been in the fitness industry, we’ve grown up with agencies like IDEA – at once upon a time called the International Dance Exercise Association, and AFAA. Some of us – collectively I say that to listeners – have changed careers and chosen health and wellness second careers – but not enough. The IDEA – now health and fitness association is older but not recruiting new and younger trainers. They have too many choices. They learn a little about a lot. That began in the late 80’s. For those of us teaching and training then, we learned step, and spin, and slide, and interval circuit training, and isometrics, and… funk, and boxing, and the list goes on. Now a student has all of them to consider and either goes deep into one or two, or superficially gets many. Limiting. And still, they only learn the method, they aren’t learning YOU. Not learning your hormones, your state of being, your needed changes. They become an expert in spinning technique but not in the people in their sessions. Why’s that a problem? 46 million women are in menopause as of 2020. Six thousand women a day enter menopause. (ACOG) That’s a lot of women who need and want help. Let’s be serious, 75% of women ask for directions compared to 30% of men. Women make up 78-80% of the personal training clients at large chain and small fitness businesses. To be more specific it’s not just women it’s women 40-70. And of course that’s women in peri-menopause who don’t often even recognize they’re in peri-menopause. They just know they’re gaining weight and belly fat. And a trainer who doesn’t understand and recognize what’s happening will make her worse. If she exercises and eats incorrectly based on old science and caloric deficits, she will increase her stress (cortisol level). And even recent grads are trained based on old science. You are vulnerable We each see 4000- 10,000 marketing messages a day. The more you’re on social media the more you see. If you search for information on weight loss, belly fat, personal trainer or health coach locators, you’ll see more messages. I want to pause here for a moment, (not to be confused with menopause), and say this: I contribute to the marketing noise. I want to fully disclose that I think it is a qualified service provider’s responsibility to create a message and get it out there. What happens if good ones don’t message you? The messages you get are from marketers. Not fitness professionals. Marketers understand you’re a target. They want your dollars. They care less about making it work for you, helping you, than they do about how much you spend with them. I also want to weigh in on your limiting beliefs about money right now. I’d love to have you listen to a podcast I did with my friend Krisstina Wise on Flipping 50 and to her podcast if it’s a fit for you. I’ll link to both a recent Flipping 50 podcast with her and to her podcast. Women often struggle with money. When you don’t have it you struggle with it most. I say this with all respect because it is conditioning. You didn’t wake up in the morning and think this way. You woke up thousands of mornings to small messages that made you feel this way! Comments like this are telling: “It’s all about money, isn’t it?”- in regard to why certain venue’s couldn’t be used for meeting purposes “She just wants you to sign up for her newsletter.” - a podcast listener’s (maybe a listener?) comment First , it is all about money. Yes. Without money we can’t do good. It takes money, to do everything. What comments like that are about are more about your relationship with money. Because you some how believe that wanting to make money is bad. Yet we all need it. Have you ever noticed that those who dish profitable companies don’t make or earn money? They usually struggle with money themselves. It’s not your fault! Your background, your environment growing up, your parent’s relationship with money, the “money doesn’t grow on trees” or the “all you care about is money” or having to pay your own way and struggle through it all has acquired you a feeling about money. You’re not stuck there. There are always ways we ignore to spend less and better yet, make more. Money can be created. Mismatched? You may feel incongruent between enjoying finer things and saying, “it’s not about the money” and then ability to charge for your services. Often it’s easier if you work for an employer and don’t have to put a value on your own services when your money thoughts are this. I go down this rabbit hole just a bit because a relationship with money so that you can establish fees for your services is an important part of growth as a coach or trainer. Second , oh yes I do, but only if you’re someone who wants help, isn’t finding it nor satisfied now or accepting aging as it’s been shown to you before. The only way I can help – even if I can see how I can help you – is if you put your hand up and ask. The first time you do that with me is to subscribe to our email to get notices about new research, upcoming programs, live free and paid events. Random bits of information do not help you move consistently forward. Is the women who says, she just wants you to sign up for her newsletter someone I can help? No. But you might be. I saw this first in National Treasurer… If you see a problem and you have the ability to do something about it, you have the responsibility to act. It is my responsibility to tell you that you have options. The way you’ve been taught, I’ve taught, exercise 20 and 30 years ago was wrong. That I never do endurance training if I don’t have balanced hormones. That yes, I do 20-30 minutes a day of cardio or weights or yoga… and that is it. No, I don’t tell you one thing and do another. There are women who want to believe that I don’t do what I tell you to do because it lets them off the hook. Don’t be one of those. If you don’t understand how it works, please ask! Whether you are certified now as a trainer or health coach, you were once, you want to be. Add Flipping 50 Fitness Specialist to your knowledge pool is a wise investment. You’ll understand it more for yourself. You’ll live it, and you’ll understand how to identify, help and support women and the obstacles they face so you can give them the breakthroughs they want, need, and deserve. Becoming a health coach after 50 You are a perfect candidate, listener. If you work with women and seamlessly provide joint-worthy workouts and progression but don’t really speak hormone balance into that programming, your business and your clients’ outcomes and your legacy and influence will be limited. If you’re already working with a trainer or want to locally, reach out to see if there is a
Exercise and Fasting After 50 | Does It Burn More Fat?
Exercise and Fasting After 50 | Does It Burn More Fat? Do exercise and fasting even belong in the same sentence? I’ve got the inside scoop for you in this episode. Is exercise fasted a faster way to weight loss or sabotaging you? Is there a better way to fast? This podcast is brought to you by CBD For Life. It’s become a staple in my routine lately. I’m definitely one of those of us who love to exercise. Whether that’s true for you or not, we all get a little creaky now and then. Did you know, we lose fat in our feet and I’ve been feeling it lately. After long hikes here in Scottsdale, or just steep ones, my feet ache. Instead of waiting to see I’ve been using the lavender or lemongrass rub on my feet. In fact, I just realized I did that last night and hadn’t even thought about my feet since – after a 7-miler on the trails. It’s great for reducing inflammation. In answer to so many of your questions, yes, it’s safe, as long as you trust the source, like I trust CBD for Life. And hey, it comes from Boulder and a female run company. What’s not to love? You can try it with the Flipping50 code for a special listener discount. There is a continuum of fasting and some amount of fasting is something we should all be doing to optimize health. 12 hours overnight Between meals Taking it a step further with a shortened window by later breakfast and earlier dinner for many is the first foray into intermittent fasting. Some shorten the eating window to 8 hours, and others to 5 or 4. You can look at other ways of fasting while eating by giving your body a break. Blending foods by consuming smoothies or soups (light in fat and carbs) is also supportive of some of the benefits of fasting without the discomfort some associate with fasting. Your liver gets a break and can do some regeneration when this happens. Ingredients in your smoothies can be optimized to support the liver even further. Weight loss is proven in women who consumed 2 smoothies a day (vs. three) and the consumption of high protein helps maintain lean muscle mass during weight loss. Other options include: Alternate days of consuming 25% of calories 5 normal days: 2 non-consecutive days of 0-25% calories Myths associated with fasting: You’ll be hungry all the time You’ll be exhausted all the time Some of the studies I reviewed suggest: May be supportive of bone health Improves self-esteem Decreases anxiety and depression Improved alertness Improved quality of sleep Reduced symptoms of RA Exercise fasted or fed? Two articles published in 2014 Journal the International Society of Sports Nutrition and one published in the Journal of Functional Morphology and Kinesiology in October 2017 found no difference in weight loss or fat loss and also no harm. In a recent podcast with women’s health and hormone expert Dr. Felice Gersh, she recommended exercise fasted followed by a high protein breakfast for women in menopause and beyond. However, my search for supporting studies revealed nothing to prove fasting before exercise is better. There are significant studies showing a high protein breakfast serves women better in losing weight keep muscle, and make better choices at concurrent meals. Fasting for Firing Up Fat Burning A benefit of fasting is glucagon production. Glucagon does for fat burning what insulin does for fat storage. That is, a higher production of glucagon that occurs in a fasted state will help you burn more fat. Though there is research to show a heavier reliance on fat for fuel exercising in a fasted state, what typically happens is a very slow use of that fuel and energy expenditure is significantly lower. So overall, burning more calories during a bout of exercise can result in a lower percent of fat used for fuel but still a higher number of calories from fat. I illustrate this in You Still Got It, Girl! During hard workouts- intense interval or sprint training, for instance, your body uses carbohydrate. So eating something before is smart. Easy to digest pre-exercise snacks that still avoid food sensitivities: sweet potatoes rice tortillas or (hearty: no cardboard) rice cakes banana Simple protein shake Before longer endurance exercise like hiking, long slow walks or bike rides, it may be more appropriate and more comfortable for you not to eat. Remember the energy expenditure is lower so you’re not burning fuel fast. But you are able to burn fat for hours, and if you’re doing activity you love, also reducing cortisol while you’re doing it could boost fat burn. In fact, I find for most of my clients, reducing cortisol, or offsetting it is a big key to fitness during menopause. Metabolic flexibility is a must. So don’t cut out food groups, especially carbs and fats. Because you ultimately will eat them again or be exposed. When you do your body will either store them or burn them. If you go too long with too few calories you slow your metabolism. You absolutely want a higher caloric intake some days, especially those days you’re active. Your metabolic needs change as your activity level does. It’s also important to consider however, if you’re more athletic in general, you have a body to maintain. Feed it don’t starve it. Muscles without adequate fuel and specifically protein will waste. You still will default to thinking weight loss is good…. But it can come back to bite you in the butt. Literally. If you lose muscle, you lose metabolism, you gain weight and it’s fat weight, easier in the future. Matcha tea before a workout (coffee works too but I find it creates more jittery anxious energy than stable). Boost your fat burn after intervals by 29%. You can drink the tea simply, make it a latte with almond milk, or add it to a smoothie. However, if you’re fasting it’s only the tea. You can only coffee. You can’t have the butter, or the stevia or the creamer. Just black, or just green. What to Eat Before a Workout Before any (challenging) workout, keep in mind you want to reduce residue or roughage. Have foods or drinks that easily empty from the gut. So no fiber or fat in the pre-high intensity workout snacks. Some roasted sweet potato cubes with nut butter and cinnamon is one of my favorites. A small amount of the nut butter won’t be so much that it weighs you down. I am doing a full webinar on exercise and fasting after 50 because it’s so confusing to so many women and I’ll be addressing: Your body type The exercise type – yoga, running, strength training, high intensity intervals The time of day Your goals – fat loss, muscle gain There is a lot of advice out there. Fasting has its place and purpose. Is it for you? And is it for you right now is the question. Please bring your questions. You can be the first to know about the webinar invite and save your spot by joining our community at Nair PM, Khawale PG. Role of therapeutic fasting in women's health: An overview. J Midlife Health . 2016;7(2):61–64. doi:10.4103/0976-7800.185325 https://jissn.biomedcentral.com/articles/10.1186/s12970-014-0054-7
7 Walking Mistakes that Prevent Weight Loss After 50
7 Walking Mistakes that Prevent Weight Loss After 50 Walking mistakes may be keeping you from your best results. Doctors often recommend walking as a best exercise. However, the blanket “walk” advice leaves a lot of information out. You’ve got less room for error after 50, especially if you’re in menopause. If you’ve added a walking program – or plateaued using one – or you're thinking about starting a walking program, avoiding these mistakes will help you keep moving in a more effective way. This episode is sponsored by CBD for Life. If this time of year finds you a little sore from workouts, CBD is a new tool in the toolbox, providing the anti-inflammatory properties without the THC or feelings of being high. I use mine most often on my upper back and neck, though also recently apply to my quads as I’ve started running again. I gifted some to my 93-year old mom for her lower back. I love not only that it works, it’s harvested thoughtfully, and that it’s a female founded company. I’ll link in show notes to it and to how you can get a discount code to try it. #1 Too Much Too Soon Fitness mistakes like this are the #1 reason for injury. I so understand the desire to get results yesterday’s yesterday, however it just won’t work out in the long term. You’ve got to have a foundation before you ramp up to more. “Smart starts” lead to flipping fantastic finishes. Have you ever tried to read the last page or last chapter of a book without reading the middle? It’s not satisfying. It doesn’t have the impact or desired outcome on you. Neither will your fitness program. Walking mistakes like this are the cause of overuse injuries like tendinitis most often in the IT Band, or bursitis of the hip, or plantar fasciitis. Flip: Walk frequently but short periods to start. Add 2 or 3 minutes a week to your walk per week. So week one you walk 20 minutes, week two you walk 23 minutes. It may seem slow but in a month you go from 20 minutes to 32 minutes of walking, and that’s significant. Yet you’ve allowed your joints, ligaments, and muscles to adapt. #2 No Intensity Changes Walking mistakes like this one will prevent fat loss during menopause. That covers a lot of years since it’s not uncommon for women to experience perimenopause symptoms for a decade. First of all it’s important to know, we should all be walking. It’s movement. But just walking has become necessary because we all sit so much. You need however to have some intense walking, some light walking, and some intermittent high and low intensity (interval) walking in your routine. You’ve got three energy systems. So a single intensity all the time is going to ignore two. It’s not good to go all out all the time. It’s also not good to go super comfortable all the time. The most common mistakes: Always intervals Always long walks Have purpose to your workouts. Every single one of them. Even if you’re at your ideal weight and you “look fine and don’t need to lose weight,” your best aging happens when all systems are go. Think down the road. Flip: Plan a long slow day, a short interval training day with at least 4 repeats of 30 seconds or a minute of fast or hill walking alternated with recovery, and a moderate intensity day in each week. #3 No Strength Training Walking is cardiovascular work that will have very little positive influence on your lean muscle mass. You lose muscle easier than you gain it after 50. To preserve it, and to gain any, you absolutely must strength train. You’ll be decreasing your percent body fat by increasing your lean, and that ultimately will support a higher metabolism that then helps fat loss. The real clarification you want to make is that fat loss, not weight loss, is your first and highest priority. You can lose weight, but if it’s muscle you are also losing metabolism and will gain fat. Don’t go walking down that road after 50! (pun intended!) Your posture and power in push off during walking will improve too so every step is more effective and efficient. #4 Skipping Right to Intervals Similar to #1, you’ve got to have that foundation. Speed is known to cause more injury than resistance. So before you try something, anything really, fast, you want to have learned the proper way to do it slow. The desire to use intervals when you walk, especially if you’ve been doing them elsewhere – say attending a spinning class or doing elliptical – may be strong. However every mode of exercise has it’s nuances and the body needs a chance to get used to it. Even if you’re not breathless or feel as if you could do more your body has parts that need to adapt. Flip: Return to #1 and review. Make sure you’ve been walking regularly for a few weeks before you ramp up interval training. #5 Skipping Warm up and Cool Down Sure, it’s just walking, but you want to begin it slowly. You may not need a static stretch before you start. However, if you have a history of ankle, knee, or hip issues I would definitely take a few minutes and stretch before you go. By the way, ankle-related issues are an age-related problem. Don’t read that to say you’re bound to have them. But doing range of motion exercises, and warming up before doing more than daily activities of living, can help you maintain range of motion as you age. Be sure to take 5 or 10 minutes to stretch at the end of a walk. Your muscles are warm and ripe for flexibility and mobility benefits of stretching. You can do a joint and muscle specific stretch or hit several muscle groups at once (for example, a warrior pose from yoga). Now, how does that help weight loss? Warm ups and cool downs certainly aren’t “calorie burning” necessarily. But, hey, if you’re sidelined because you tried to take short cuts? You’re fitness suffers and so do your walks. No idea how to do warm ups and cool downs or pull it all together?