Think after 40 muscle is a thing of the past? Think again!  There was a time when I was a cardio bunny. I dabbled in strength training but spent hours each week, sometimes a day, doing “aerobics.”  We tend to think, because we were told it so often for decades, that aerobic activity is best for fitness. Even though more and more science featuring postmenopausal women shows muscle has the most influence on numerous components of health, we’re still drawn to “cardio.”  Are you at a point what you’re doing isn’t working, yet found yourself reluctant to exchange cardio for strength training? This is for you.  Women Need Muscle-Centric Exercise More Than Men Women begin with less muscle and more fat than men. Fat is essential for reproduction. Once hormones needed for reproduction, but also muscle maintenance, decline during the menopause transition, fat tends to increase and muscle loss is pronounced.  One reason that “cardio” doesn’t “burn the fat” or boost metabolism is that with the decline of sex hormones, women are more susceptible to negative effects of stress. (2) Cardio, in the way we’ve always done it, tends to increase stress. (3) At this same time, women tend to become more insulin resistant. A body under stress stores fat in a form of self-preservation. It can’t both burn and store fat. The stress hormone cortisol and insulin team up and tend to increase fat deposits around the belly. At midlife, doing more cardio to lose belly weight may actually cause more belly fat.  Keep Stress Low Short walks, even longer hikes, or short bursts of high intensity can certainly reduce the overall stress impact of exercise. That is, keep the stress positive. That hinges most on whether you enjoy, or find joy in, the activity and monitor your stress from all areas of life, adjusting as needed. However, these cardio activities don’t influence fat burning beyond the activity. They don’t increase muscle mass. Exercise that increases lean muscle mass, however, will not only improve body composition, but many of the symptoms of menopause, and increases healthy lifespan. This goes far beyond just risk of falls.  After 40 muscle is harder, not impossible to build. After 50 it’s harder than that. Start.  You’ve Been Robbed Muscle loss begins at about 30. Studies vary on rate of loss being approximately 3-8% per decade or up to 1% annually after 30 but agree this rate is even higher both during the menopause transition and increases after 60. In severe instances, there is 50% total muscle loss by 80.   Muscle mass losses alter body composition (less muscle means more fat even if you don’t gain fat) and are directly correlated with insulin resistance. Not only is this acutely frustrating for women with stubborn weight or belly fat, but long term can lead to type 2 diabetes, obesity, heart disease and osteoporosis.  Recent History’s Influence on Muscle and Health Though we’re past the worst of the pandemic, we’re going to see consequences of the pandemic for years. On average 42% of the population gained weight, on average 29 lbs., during the pandemic.  It wasn’t muscle. Gyms were closed. Dumbbells weren’t available. For women during the menopause transition when muscle and bone loss can accelerate significantly, (8) is greater chance of early disability. Lack of the muscle stimulus from estrogen combined with lack of strength training to offset it, could mean greater levels of sarcopenia and osteoporosis if not mitigated. Basic Muscle Facts  To gain muscle, you need strength, or resistance training. Women need strength training more than cardio. Women need strength training even more than men. Women 50 or older need strength training more than women 30.  Menopause-Related Reasons to Gain Muscle in Midlife Let’s be honest, we’re more motivated by immediate gratification than long term risk aversion. Muscle provides both. Well-documented menopause symptoms include but are not limited to: Insomnia Depression Anxiety Hot Flashes  Night Sweats  Weight Gain Fat gain Loss of muscle tone Belly Fat Insulin Resistance  Bone loss Muscle, and muscle building activity, or resistance training, has been shown to improve each and every one of these symptoms.  What’s more, strength training surpasses cardio training in doing so. Cardio-induced stress is catabolic, meaning muscle breaks down at a faster rate.  There’s more to love about muscle. It decreases inflammation. Inflammation that is linked to many diseases, particularly, Alzheimer’s Disease (AD). Termed, type 3 diabetes, Alzheimer’s is also a function of blood sugar. There’s a direct correlation between amount of muscle mass and risk of AD and dementia. At age 65 a woman’s risk of Alzheimer’s is 1 in 5.  We are going to outlive men. We’re going to need our strength to retain independence. Convinced? Here’s how to know you’re on the right path.  Measure How Much Muscle You Have Body composition can’t be tracked by a scale alone. Invest in a Smart Scale, that is one that measures body fat percent at the least. If it gives you muscle mass in pounds or kgs, even better. You however can do the mass if you have weight and percent body fat.  Don’t make the mistake of using BMI (Body Mass Index) as a measure of body composition. You don’t know if your muscle is going up, down, or staying the same with BMI. When you know, you can modify exercise or lifestyle habits to support your muscle. It’s better to know regularly than to find out annually or occasionally from the doctor or a gym. After 40 Muscle Building Tips Begin strength training twice weekly if you’re not After a period of adaptation, reach temporary muscle fatigue each set  Begin with one set of weights you can lift 15-20 times  Progress after 1-2 weeks to weights you can only lift 12-15 times  Progress to two sets after 1-2 weeks Alternate this increase or either sets and or decrease repetitions  Maintain a regular 3 or more set strength training habit twice a week Prioritize sleep  Consume high quality protein throughout the day What Matters Most All of the exercise, nutrition, and lifestyle tips matter. But the greatest of these is strength training. That is, if you begin strength training without increasing protein intake or prioritizing sleep, you’ll still benefit. Exercise is a catalyst for other health change however, so you may just find you sleep better because of the exercise, and that you’re more conscious of your protein intake.  Work up to twice weekly total body sessions strength sessions with at least 3 sets of 8-10 muscle groups as heavy as you safely can. Watch your energy and overall Total Energy Expenditure (TEE) go up because you’ve increased strength without undue fatigue and soreness. For midlife women, this sweet spot for gaining lean muscle is the key to something that can be maintained for life, and that upgrades life. Long-term Wins with After 40 Muscle  When women strength train, their future changes for the better. Following exercise programs focused on resistance training rather than weight or fat loss, weight and body composition of postmenopausal women were maintained over a six-year period. By comparison, subjects with low levels of participation, or cardio-only programs, experience significant increases in weight, fat, and belly fat.   A midlife client once said to me, “I don’t care what the question is, the answer is exercise.”  I couldn’t agree more, but to be most accurate, for women over 50, its exercise with strength training as its foundation. You're Invited! The Online Event for Women Over 40: How to get and keep muscle, bone, and brain after 40:  https://www.flippingfifty.com/womensexercise Other Episodes You May Like:  5 Keys for Building Muscle After Menopause: https://www.flippingfifty.com/building-muscle-after-menopause/ The Genetics of Metabolism and Weight Loss for Women Over 40: https://www.flippingfifty.com/genetics-of-metabolism/  

Could your house, or your office, use a little decluttering?    Get ready for weight loss in a way you’re not used to hearing me talk about it! You have the ability, through decluttering, to change your mood, and potentially your weight. Could your kitchen counter be reflecting on your resistance to weight loss? Is it a source of comfort, in the way that ice cream is temporarily?  In the episode I share the hotel maids research revealing the power of placebo. What you think matters!!  Not started with your exercise yet or need a restart? Do it now. https://www.flippingfifty.com/5dayflip  Better yet, join us for 12 weeks of STRONGER. Say YES to stronger longer.  My Guest: Heather Aardema is a former clutter-bug turned minimalist and the founder of School of Living Lighter. Struggling to find deeper meaning in her job towards the end of her corporate career, she couldn't take off her extra weight, her home was cluttered, and life felt complicated and heavy. Then, she discovered minimalism—the intentional pursuit of focusing on what matters most by removing the distractions that remove joy from life—and felt herself getting lighter by the day. She walked away from corporate, embraced a new way of living, and today has helped thousands tackle their clutter, un-complicate their lives, and lose their excess mental, emotional and physical weight for good. Questions We Answer in this Episode: What do you do when you can't exercise the way you used to and have FOMO? (JOMO - joy of missing out - is the antidote) How do you define clutter? Is it more than an uncomfortable amount of stuff? What are some examples of mind, body and home clutter? Is there a connection between our physical clutter and our weight/health? (research supported) Can this be subconscious self-sabotage (self-preservation)? Not really ready … and we don’t have to deal with the emotions.. If there’s an easy “other” reason. How do we take the lighter path? (embracing the concept that less can be more) Decluttering, whether you need to lose weight, or want to gain energy and a sense of personal vacay right at home, is always a good idea. Let me know if you’ve tried this consciously, OR if you too have moved and realized unintentionally what a gift downsizing can be.  Join Heather’s Live Lighter with Less masterclass: https://www.flippingfifty.com/lighter Heather on Social: Facebook: https://www.facebook.com/schooloflivinglighter Instagram: https://www.instagram.com/heatheraardema/ Mentioned on this show: Maid 7 NY hotels were told how important physical exercise is for health and wellness  https://pubmed.ncbi.nlm.nih.gov/17425538/

Caregiving is anything but easy. Even if it’s a labor of love. For many midlife women this is just a chaotic time. Midlife, midlife hormones, midlife career, midlife relationship changes, and aging parents or other loved ones. Maybe a sick or injured child or spouse.  What can you do to take care of your own health when you are consumed by caregiving? We’re diving into it here. When you know sleep and exercise are important where does that come? How is it modified during these moments?  My guests have solutions.  My Guests: Dr. Valerie Ulene is a specialist in General Preventive Medicine and Public Health with a passion for advocating and empowering people to seek the quality medical care they deserve. In 2013 she co-founded Clear Health Advisors alongside Byrdie Lifson Pompan to help individuals with serious medical conditions navigate the complexities surrounding diagnosis and treatment. Prior to that, Dr. Ulene authored a monthly health column for the Los Angeles Times that ran for over a decade, served as an editor of the educational patient page in the peer-reviewed journal, Preventive Medicine, and co-authored several consumer books on health. Dr. Ulene attended Princeton University and received her medical degree from Columbia University Vagelos College of Physicians and Surgeons. She also earned a master's degree at Columbia Mailman School of Public Health and completed her residency training at New York Hospital. Byrdie Lifson Pompan has had a long career in client service and advocacy. For 20 years, she was an agent and partner at Creative Artists Agency (CAA)—the world's leading entertainment and sports agency. Through a deeply personal journey, she grew passionate about the issues surrounding patients' needs and health care quality. In 2013 she co-founded Clear Health Advisors alongside Dr. Valerie Ulene to improve the health care experience and outcomes for clients with complex medical conditions. A native of Los Angeles, Lifson Pompan received her BA in Sociology from the University of California, Los Angeles (UCLA). She has a Masters in Healthcare Leadership from Brown University, May 2016. They came together in a very unique way: Byrdie’s face became partially paralyzed and many doctors misdiagnosed her. It turns out it was actually a brain tumor. At that point, she was connected to Dr. Valerie. Ultimately, Byrdie’s misdiagnosis, along with other misdiagnoses in her family, was the impetus to the start of Boom Home Medical. Questions We Answer in This Episode: What are some tools that would ease the stress for caregivers and patients?  What emotions occur during this kind of midlife chaos?  Stress reduction for Caregivers..what can you do to take care of your own health when you are consumed by caregiving I hope this episode of caregiving made easier has found you at the right time, or will be something you heard no accidents, so that you have a resource for a friend.  Connect with Byrdie and Valerie: https://boomhomemedical.com/ Byrdie and Valerie on Social: Instagram: https://www.instagram.com/boomhomemedical Other Episodes You Might Like: What is Medical Gaslighting and What Do You Do About It? https://www.flippingfifty.com/medical-gaslighting/ Chronic Symptoms that Won’t Resolve? Can’t Get A Diagnosis? https://www.flippingfifty.com/chronic-symptoms/ Women’s Health Mismanagement: When You Can’t Fire Yourself: https://www.flippingfifty.com/manage-health/

Weight management after 50. Calories don’t determine whether you store or burn fat; hormones do.  A few ideas for you in this episode. Even if you don’t want to focus on weight loss, you’ll find something in this episode.  My Guest: With us today is Certified Health Coach, fitness expert, and author David Greenwalt. A husband, father, former police officer, gym owner, competitive state-level bodybuilder, and powerlifter, in 1997, at age 32 and a body weight of 235 pounds, David discovered an evidence-based approach for getting off his own 50 excess pounds and keeping it off for 25 years and counting. Since 1999, through his company Leanness Lifestyle University, David has been helping student members, from every walk of life, lose excess fat, keep the muscle and manage this crazy life. Questions We Answer in This Episode: What’s driving the obesity epidemic? What do we do about it? Eat less, exercise more. Calories-in, calories-out. We can do math and we’ve done it. Why isn’t it working? Are we lacking willpower? How do we keep our self-promises and stay on track? It’s the start that stops most people – what are some easy ways to get started? What are the factors those of us 50+ face that those in their 20s do not have with respect to weight management? Connect with David: https://lluniversity.com Grab your FREE 2-Week Trial: https://lluniversity.com/2weeksfree/ David on Social: Instagram: https://www.instagram.com/llu180 TikTok: https://www.tiktok.com/@lifestyle180 LinkedIn: https://www.linkedin.com/company/leanness-lifestyle-university Resources: Other Episodes You Might Like: The REAL Reason You Can’t Lose Weight in Menopause: https://www.flippingfifty.com/lose-weight-in-menopause/ Walking Off Weight in Menopause | Controlling Blood Sugar: https://www.flippingfifty.com/walking-off-weight/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/

Bodybuilding for women over 50. No matter who you are, you probably got an image in your head. What was it? I can’t wait to introduce you.  I have 5 guests today. And there’s a video version if you’d like to see them. You might want to. They’re not your grandma but some are grandmas. They’re not what you thought 60 or 70 would look like when you were 20. For one of them… she didn’t know if she’d have a 60. She realized at the point she’d been gifted 30 years she wasn’t guaranteed from an organ donor, she better get on with living her life as if she were grateful for the body she had.  Another, has Leukemia fueling her, not stopping her.  They chose this sport because of the challenge, maybe because it scared them just a little. But it’s not the bikini on stage that kept them in it.  I asked them these questions:  What got you started in this sport after 50?  How is the training “diet”?  Is it hard to follow, and is it hard to eat enough?  How does it work? Who are you competing against?  What about you? Would you be interested in competing as a bodybuilder?  Here’s why I asked these women to join me here. Bodybuilding for women over 50 isn’t a common topic. But it’s common for women to accept that aging comes with weight loss and I don’t talk about that either so there’s that.  It wasn’t the picture of them all on stage. Connect on Social: Julia Linn Website: https://bodybeautylovelife.com/ Instagram: https://www.instagram.com/dolphinine YouTube: https://www.youtube.com/@julialinn Helen Fritsch Website: https://www.ageisirrelevant.com/ Instagram: https://www.instagram.com/helenfritsch_ifbbpro Facebook: https://www.facebook.com/ageisirrelevant Tamea Smith Instagram: https://www.instagram.com/honey_b_fit_ifbbpro Janean Priest Instagram: https://www.instagram.com/janean_priest_ifbbpro Renee Landers Instagram: https://www.instagram.com/reneefitat70/ Other Episodes You Might Like: Women, Wine, Leukemia and Body Building: https://www.flippingfifty.com/women/ Age Your Way | Women Over 60 Become Calendar Girls: https://www.flippingfifty.com/calendar-girls/ Age is Not a Limit: The Psychology of Aging Optimally: https://www.flippingfifty.com/psychology-of-aging/