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The Flipping 50 Show

The Flipping 50 Show

By: 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 Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living
Episodes
  • Why I Take These Supplements in Menopause

    Why I Take These Supplements in Menopause
    Jun 6 2025
    If you’ve wondered what supplements I take and why I take these supplements in menopause, this episode if you backstage pass inside my pantry! I'm talking through everything I'm using for energy, muscle, metabolism, and aging optimally — and why. This isn’t about hormone therapy; this is about all the “extras” that make a powerful difference in daily vitality, sleep, and workouts. Know the WHY I take these supplements in menopause. Magnesium ~300 enzyme actions in body many of them related to metabolism Stress depletes magnesiumResponsible for all the enzyme actions in your bodyBone (requires it or will leach calcium from bone) Headaches / migraines Quality sleepIrregular bowel movementUnmotivated to move Types: Citrate - irregular bowel movement Glycinate - muscle cramps, headaches (in the morning) L-Threonate - cognitive function When: at night with dinner, split doses for Glycinate Dosage: sprays and baths 200-400 mg, depends on condition and stress (exercise, emotional, etc) Vitamin D3 Directly related to muscle, particularly fast twitch muscle & metabolism Dosage: 60-80 IU, depends on test results Omega 3 Fatty Acids Reduce inflammation Muscle (or reduced joint inflammation to eliminate obstacles for using muscle) Healthy joints Dosage: 1000 mg, combination of EPA and DHA 2-3 times per day if exercising or high stress Vitamin B-12 (or B complex) Thyroid function Stress depletes B12 Essential Amino Acids Maintain lean muscle mass (low protein intake when travelling) Dosage: capsule When: at night Creatine MuscleBrainBone Dosage: 5 mg per day Types: Monohydrate - affordable and with more research Hydrochloride (HCL) - better absorption and faster recovery Why I Take These (Additional) Supplements in Menopause Digestive Enzymes 10-20% of the stomach acid at 70, we had at 20Lack the enzymes to breakdown food: we lack the nutritious food we think we’ve eaten You might be low on Digestive Enzymes if you experience: Lack the enzymes to break down food.Lack of nutritious food we think we’ve eaten.Chronic stress (and standing, computer surfing, scrolling while eating) Betaine HCL Higher stress levels = difficulty breaking down proteins into absorbable nutrients10-20% less stomach acid at 70 than at 20You might be low on Betaine HCL if you experience heart burn, acid reflux, burping, and bloating. Maca Root Energy and stamina without the crashMental clarity and focusHormonal balanceAdrenal function for stressPerimenopause: improves fertility and menstrual regulationMenopause: reduce hot flashes and night sweats Other Episodes You Might Like: Previous Episode - Stress Isn’t All Bad? Use Stress to ThriveNext Episode - Autoimmune Disease in Menopause and Changing Treatment Status QuoMore Like This - How Much Magnesium – The Missing Link to Total HealthMore Like This - Everything You Didn’t Know About Your Menopause Gut Health (and Need to) Resources: Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism.Biohack your health with Body Health’s Perfect Amino Powder.Step into your power with SHEatine™ Powder Creatine Trifecta for Powerful Aging.
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    25 mins
  • Stress Isn’t All Bad? Use Stress to Thrive

    Stress Isn’t All Bad? Use Stress to Thrive
    Jun 3 2025
    No, stress isn’t all bad. “Stress” is generally seen as negative and harmful. How can you use stress to thrive and live longer? In this episode, learn how to create good stress for bursts of happiness and live longer. Our guest will tell us more on The Stress Paradox and share the 5 key good stressors to use stress to thrive. Understand it here, stress isn’t all bad. My Guest: Dr. Sharon Horesh Bergquist, MD, is an award-winning physician, healthcare leader, and visionary researcher renowned for a science-based approach to applying lifestyle as medicine. She has helped lead clinical trials, including the Emory Healthy Aging Study and the NIH funded Emory Healthy Brain Study. Dr. Bergquist has contributed to over 200 news segments, including Good Morning America, CNN, ABC News, The Wall Street Journal, and NPR. She hosts The Whole Health Cure podcast and her popular Ted-Ed video on how stress affects the body has been viewed over six million times. Questions We Answer in This Episode: [00:07:51] How can new science challenge the traditional understanding of stress as harmful?[00:11:04] Why is stress important for our health?[00:12:55] How do stressors work to prevent or manage such conditions like common chronic diseases like heart disease, cancer, and diabetes?[00:15:43] Many people may feel overwhelmed by chronic stress. How can they begin incorporating mild to moderate "good" stress into their lives without feeling more burdened?[00:22:34] What are the five key stressors?. How should someone choose the right type and dosage of these stressors for their individual needs?[00:33:47] In your book, The Stress Paradox, you describe how hormetic stress can lower a person’s biological age. How does good stress play a role in this? The Surprising Science Behind Why Stress Isn’t All Bad The Stress Paradox was released March 25 2025. Find it anywhere books are sold. Your Body With Stress Our bodies are designed for brief intermittent stressors, followed by recovery.It's in recovery that we're reconfiguring our mind and body to handle future stress and better. What is “Good Stress”? Goldilocks Zone: Mild to moderate everyday stressors. You’re just a little bit outside your comfort zone but not overwhelmed.Over time, you are building adaptations that are making you more resilient.You learn how to recover from repeat stressors, and can increase your human potential 60% to 90%. Function of Cellular Stress Responses (The Four R’s) Resist oxidative and inflammatory damageRecycle damaged components through autophagyRecharge mitochondriaRepair protein and DNA The Five Key Stressors Plant toxinsExerciseHeat and cold exposureCircadian fastingPsychological challenges Connect with Dr. Sharon: Dr Sharon’s WebsiteFacebook - The Good Stress DoctorInstagram - @thegoodstressdoctorX - @TheGoodStressDrTikTok - @thegoodstressdoctor Other Episodes You Might Like: Previous Episode - Save Your Knees and Shoulders Without SurgeryNext Episode - Supplements I Take in MenopauseMore Like This - How to Use Stress as a Tool for Hormone Balance Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.Short & Easy Exercise videos in this 5 Day Flip Challenge.Don’t know where to start? Book your Discovery Call with Debra.
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    48 mins
  • Save Your Knees and Shoulders Without Surgery

    Save Your Knees and Shoulders Without Surgery
    May 30 2025
    Save your knees and shoulders from the little discomfort doing usual activities or some swelling and inflammation. If you aren’t sure whether you need physical therapy, you should get a referral, just need a massage or to lay off for a few days, this is your episode. I’m no stranger to physical therapy, but I am a foreigner in seeking support for any issues I’ve got. Mine have all come from some acute trauma or injury. I knew it and the answer was obvious, maybe for you too — to save your knees and shoulders without surgery! My Guest: Dr. David Middaugh is a specialist physical therapist who helps people avoid unnecessary surgery while getting back to being healthy, active, and mobile. He coaches people online and has a clinic where people are treated in person. His contrarian treatment approaches are focused on addressing the root cause of problems like arthritis and tendon tears so that people have the most control over their health. Questions We Answer in This Episode: [00:10:58] What makes you different from other physical therapists?[00:14:12] Is it actually possible to heal osteoarthritis without surgery?[00:20:28] What is unique about how you help people with knee pain?[00:37:30] What about people with shoulder pain? What is Manual Physical Therapy? Hands-on body work to manipulate the soft tissues like your muscles, tendons, ligaments tend to be pretty good at moving the joints.Fixing the root problem of knee and shoulder pain issues through movement.Focused on fascia techniques and fascia related treatments. What Really Works to Save Your Knees and Shoulders? Knees What to work on? Glutes. If you have weakness in the glutes, that’s when the quads get over dominant. The Science: Quads have been overused causing knee arthritis or meniscus tear. What to do? Do your exercises primarily with your glutes. Your hamstrings and quads will still work – they just need to work secondary.Can you figure out how to make your glutes contract apart from your thigh muscles? It's more gaining mental control over your muscles.Stop walking. Turn on your glutes first. Shoulders What to work on? Upper traps (trapezius). If you have weak traps, there is more stress and tension holding the weight of the arm, shoulders and maybe chest.. The Science: Rotator Cuff tears are one of the biggest problems because of weak upper traps. What to do? Shrug every time you reach up to use your traps. This preserves your ball and socket joint. If you don’t shrug, the socket faces outwards and compresses tissues. Connect with Dr. David: Get the Manual Therapy for a 50% discount for a one-time purchase OR the first payment on membership Link: http://flippingfifty.com/manualtherapy Code: FLIPPING50Instagram - @elpasomanualpt YouTube - @epmanualphysicaltherapy Other Episodes You Might Like: Previous Episode - Clean Eating, Fasting and Eating Disorders in MenopauseNext Episode - Stress Isn’t All Bad? Use Stress to ThriveMore Like This - Overdoing Exercise in Menopause: The Struggle to Scale Back Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.Short & Easy Exercise videos in this 5 Day Flip Challenge.Don’t know where to start? Book your Discovery Call with Debra.
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    48 mins

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