The Flipping 50 Show Podcast Por Debra Atkinson arte de portada

The Flipping 50 Show

The Flipping 50 Show

De: Debra Atkinson
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The podcast for women in menopause and beyond who want to change the way they age. Fitness, wellness, and health research put into practical tips you can use today. You still got it, girl!@2023 Voice for Fitness, LLC. All Rights Reserved Actividad Física, Dietas y Nutrición Ejercicio y Actividad Física Higiene y Vida Saludable
Episodios
  • 5 Things I Would Do If I Were Tired All the Time in Menopause

    5 Things I Would Do If I Were Tired All the Time in Menopause
    Jul 25 2025
    So many women say they’re tired all the time in menopause. Even those who do exercise to improve health, which would include energy levels, will often say, “I’m tired all the time.” Let me share what I would do, and actually did at the end of 2019 when I found myself recovering from a big year of mental and physical stressors. 80% of the population don’t exercise, specifically 80% of women don’t lift weights the minimum times per week needed for optimal metabolic health. If you are one of those 20% you should be the most energetic people in the room wherever you go! If you exercise consistently and you’re tired all the time, something isn’t right. It may be about the exercise you’re doing, the fuel you’re consuming or absorbing, the way you’re handling the stressors on your plate, or a combination. There may be something more going on, but often when you have this “check engine” light going on, addressing some changes will help. This is the best place to start to address why you’re tired all the time in menopause. 1. Stop Exercising “As Usual” The mentality “This is the workout I always do. If I don’t, I will lose my fitness” makes it worse! Even though metabolism changes are documented, pushing exercise to the brink of exhaustion is not the first line of defense in fixing it. Science states, “The basal metabolism of the female body decreases significantly, which can mean a decrease in the basal metabolic rate (BMR) of up to 250–300 kcal per day.” This inspires a diet mentality that is of the eat less, exercise more, you’re not going to benefit from this. 2. Move And Eat In Small Snacks Small movements (exercise snacks) like walking 10 minutes 3 times a day, instead of a long walk, will be better for overall fatigue. This helps sustain blood sugar levels. If you are suffering from adrenal fatigue, you may have blood sugar dysregulation and you may not have an appetite in the morning. Eating in small snacks throughout the day can stabilize blood sugar levels too. Tired All the Time Isn’t “Normal” 3. Track Food To Check On Macro And Micro Nutrient Intake Cited in studies, key preventive nutrients in menopause are: Vitamin DCalciumVitamin CB Vitamins Protein I would also add: MagnesiumOmega-3 We need protein and micronutrients to gain lean muscle and strength. 4. Consider Lab Testing For Micronutrient Sufficiency and Cortisol Levels (saliva vs blood, dried or wet urine) Lab testing will tell if you are sufficient in levels of micronutrients. You can take a look at, are you in norms or are you optimal? 5. Support With Adaptogens To Help The Body Help Itself Maca, Ashwaghanda, and Rhodiola I found the most benefit personally from Maca. I felt better within a week just taking a morning dose. These are all steps you want to take whether you are or aren’t on HRT. If you’re progesterone is low and that’s interfering with sleep, it can make a big difference. These things just cover the basics and relate to your exercise and fitness routine. Additional steps you want to take: Check thyroid levels with a functional doctor.Get a stool test if your digestion isn’t what it should be. That will tell you the status of your good and bad gut bacteria and let you know how to feed with the right probiotics so you feed the good ones and starve the bad. Utilize a health coach who understands optimal levels vs norms of micronutrients.A doctor is necessary to help you interpret many things like thyroid and hormones as well as getting the right tests to begin with. Seek support from a functional doctor who can recommend specific tests that differ from your traditional physician and help you sort out any of these. References to Why You’re Feeling Tired All the Time in Menopause: PLoS One, 2024, PMID: 38421977.Nutrients, 2023, PMID: 38201856. Other Episodes You Might Like: Previous Episode - You’re Not Really Bloated!Next Episode - Stronger Muscles, Longer Life: The Untold Value of this Accessible to All AnatomyMore Like This - Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in MenopauseMore Like This - How to Make Progress without Tired All the Time Results Resources: Don’t know where to start? Book your Discovery Call with Debra.Opening in August!! Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.Balance hormones in menopause with Femmenessence® MacaPause®.Get your micronutrients tested with YourLabWork.
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    36 m
  • You’re Not Really Bloated!

    You’re Not Really Bloated!
    Jul 22 2025

    We’ve had it wrong! You’re not really bloated!!

    My guest explains what ‘bloated’ is … and isn’t… How your hormones and gut interface happen and why adding protein might NOT be the thing you need to do right now if you’re not really bloated.

    My Guest:

    Shefaly Ravula, PA-C, IFMCP is the visionary founder of Precision Gut Health, a virtual telehealth practice on a mission to unlock the secrets of gut health, nutrition and longevity. At the heart of her practice lies a powerful fusion of functional medicine, culinary nutrition, and a profound commitment to digestive and metabolic health optimization. Using a deeply individualized approach, she is dedicated to guiding patients towards a future where gut health and longevity are intricately entwined—and where vibrant health is not just a destination but a lifelong journey.

    Questions We Answer in This Episode:

    • [00:06:57] What is the difference between bloating and distention?
    • [00:20:10] Why stomach acid matters but also why it makes me nervous, as a practitioner?
    • [00:14:44] What is the purpose of an elimination diet and when is it misused or misunderstood?
    • [00:28:03] In terms of hormones, how important is gut health?
    • [00:27:40] Chicken or Egg type of question: Do hormones changing influence gut health or does gut health changing influence hormones?
    • [00:30:17] In terms of gut health and hormones, how important is protein?

    Bloating vs. Distention?

    • Bloating is a sensation, often tied to hormonal changes, water retention, or constipation.

    • Distension is visible abdominal swelling, often worsening throughout the day.

    What is Gut Health?

    • Optimal functioning of your entire digestive system, which includes not just your intestines but your stomach acid, enzymes, gallbladder, and liver

    Fix Your Gut Health, Maybe You’re Not Really Bloated

    Stomach Acid:

    • Essential to digestion.
    • Without enough acid, food isn't properly broken down, which can lead to bloating, distension, and other digestive problems.

    Hormones:

    • Hormonal changes during perimenopause and menopause can slow down digestion.
    • Estrogen, progesterone, cortisol, and DHEA affect gut motility, inflammation, and the body’s ability to detoxify through the digestive tract

    Protein:

    • With ongoing gut issues, trying to hit high protein goals can add stress to an already compromised digestive system.
    • Timing is key — healing the gut first, then optimizing protein intake for metabolic and hormonal benefits.

    What is the Elimination Diet?

    • Helps identify food sensitivities or reduce inflammation.
    • Designed to be short-term and therapeutic — not permanent.
    • Elimination diets are often misused.
      Done wrong, they lead to excessive restriction and fear of reintroduction.

    Connect with Shefaly:

    • Website - Precision Gut Health
    • Facebook - Precision Gut Health
    • Instagram - @precisionguthealth
    • TikTok - @precisionguthealth

    Other Episodes You Might Like:

    • Previous Episode - 5 Reasons You’re Not Losing Weight or Gaining Muscle After 50
    • Next Episode - 5 Things I Would Do If I Were Tired All the Time
    • More Like This – Why Am I Bloated? Is Your Protein Causing Midlife Gut Issues?



    Resources:

    • Join the Flipping50 Membership for evidence-based workout programs.
    • Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Strong.
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    42 m
  • 5 Reasons You’re Not Losing Weight or Gaining Muscle After 50

    5 Reasons You’re Not Losing Weight or Gaining Muscle After 50
    Jul 18 2025
    If you are exercising but not losing weight or gaining muscle after 50, there are some easy and yet not-so-obvious reasons why. This is for all of you exercising but not getting results. Whether you or women you work with are interested in gaining muscle after 50, you may like this: How to Design Strength Programs that Work PRE, peri and post-menopause is a new workshop I'm offering complimentary to our members and existing Menopause Fitness Specialists. If you’re interested as a non-member, add your name here to the notifications list. 5 Reasons You May Struggle Losing Fat or Gaining Muscle After 50 Not Working To Muscular Fatigue Starting out: 5-6 reps to fatigueExperienced - 2 reps from reserve Workouts to gain muscle strength: Light - in between 6-30 repsModerate - +/- 15 repsHeavy - 10 or fewer reps Too Little Recovery 3 things that have to recover: Muscle, Connective tissues, Adrenals Muscle 48 hours of recovery is not enough for a lot of people. As we age, we need more recovery time. If you take too little recovery time, you will feed more tired than better and not gain lean muscle mass. Connective tissues (ligaments & joints) Recovery may be slower and healing from an injury or a strain. Take time with warm ups and cool downs. Work on mobility around key joints like ankles, hips and shoulders regularly. Adrenals Prolonged elevated cortisol after a workout is problematic if already chronic elevation of cortisol exists. Estrogen regulates the HPA-axis (cortisol/adrenal signaling) function. Less estrogen reduces the ability to regulate stressors. Decreasing exercise, reducing inflammation and taxing of the adrenals, improving sleep, nutrition sufficiency, and identifying ways to reduce negative effects of cortisol with tools that work for you. More Reasons Why You're Not Gaining Muscle After 50 Too Few Calories Or Protein May limit muscle protein synthesis. If you’re in a caloric deficit: a moderate deficit (<500 calories below maintenance) resistance training high protein intake Can help preserve muscle during fat loss. BUT for muscle growth, a calorie surplus is usually necessary. An 8-week study on heavy resistance training performed in a split routine (with young adults) suggested a much higher protein intake successfully improved fat loss with resistance training in active adults. That was 3.4g protein / kg body weight. For me doing that math at 130lbs would mean an intake of 200g of protein. A recent study pointed out that for muscle strength older adults need adequate protein, and for mass, adequate micronutrient density. Too Little Sleep Inadequate sleep can lead to a decrease in muscle strength in the post-night session . Sleep, post-exercise recovery and athletic performance seem to be significantly related and it appears that vigorous exercise can intensify the negative relationship between sleep deprivation and recovery. Not Enough Quality Volume POST menopause requires more volume than PRE menopause for adequate stimulus. Post-menopause recommendations are 6-8 sets of exercise for any one muscle group per week. PRE menopause: Per day: 3 to 4 sets per 8 major muscle group Per week: 48 to 64 sets total, spread out in 2 (or 3) workouts. These work before estrogen and other hormonal declines have occurred. POST menopause: Per day: 6 to 8 sets per 8 major muscle groupPer week: 77 to 144 sets total, spread out in 2 (or 3) workouts. That is a wide range but researchers suggested more is needed. More research is needed to determine if this is really true. More importantly, you should test it to see if it’s true for you. References for Gaining Muscle After 50: Sports Medicine, 2024, PMID: 38970765. Seattle Midlife Women's Health Study. Menopause, 2009, PMID: 19322116. The Journal of Clinical Endocrinology and Metabolism, 2017, PMID: 29106594. International Journal of Sport Nutrition and Exercise Metabolism, 2022, PMID: 34697259. Journal of the International Society of Sports Nutrition, 2015, PMID: 26500462. Biology of Sport, 2021, PMID: 33795917. BMC Women’s Health, 2023, PMID: 37803287. Other Episodes You Might Like: Previous Episode - What to Do When Joints Hurt, Ache or Need Replaced? A Doctor ViewpointNext Episode - You’re Not Really Bloated!More Like This - Extended Cardio and Low Protein Equal Short Term Weight Loss Resources: Don’t know where to start? Book your Discovery Call with Debra.Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Strong.Learn how to Design Strength Programs that work pre, peri and post-menopause.
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    58 m
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Practical, straight forward tips
& health guidelines based on science. Debra Attkinson is easy to relate to for busy women.

Relatable narratives

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

Fabulous information! So much inspiration and solid tips!

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

Flipping Fabulous!

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

Informercials without information

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