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The Flipping 50 Show

The Flipping 50 Show

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Podcast The Flipping 50 Show

The Flipping 50 Show

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  • 10 Ways Flipping50 Protein Supports Your Protein Intake
    Increase your protein intake easily with little boost throughout your day. Whether you're busy, have a smaller appetite, tend to skip meals or are trying to lose weight, protein is a girl's best friend. Nothing compares to whole foods, but when you need some variety, some easy to bring along, or to boost a meal, these 10 ideas will start your wheels turning.  1. A Quick Breakfast Option Whether you like to drink it or make it a thicker smoothie bowl, this has been my breakfast of choice more often than anything else for 27 years. If I have leftovers for breakfast instead, a smoothie bowl is my post-workout meal. It’s such an easy, quick way to boost my overall micronutrient density with 2 cups of veggies, ¾ cup fruit, and some super food additions to add nutrition and fiber. It’s a keep-you-full for hours meal. 2. An On-The-Go Option Take along a shaker bottle with the protein powder in it. I do this all the time when I’m heading for errands after the gym or driving more than a few hours. I’ll just add cold water, shake and drink. That way I never miss the window for boosting muscle protein synthesis. I’m not tempted by something that doesn’t serve me just because I’ve let by blood sugar dip.             3. Pre-Workout It’s been proven that high-quality protein ingestion before a workout can reduce the muscle breakdown that occurs with exercise and supports recovery from that workout better than nothing before a workout. So, even if your goal is fat loss*, consumption of protein prior to your workouts is going to power your workout up. (*actually, especially if your goal is weight loss, increasing protein will prevent muscle loss so you avoid that weight regain that occurs from a slowed metabolism) 4. Post-Workout Fuel those muscles. Muscle protein synthesis is reduced in older adults. Two thing that boost it are high dose of high-quality protein (high quality protein = adequate essential amino acids), and a strength training workout that takes you to complete muscle fatigue several times for the same muscle group. Combining those two boosts frequently is the best way to enjoy higher muscle protein synthesis in your second half. If you’re training for endurance events you’re going to need to eat sooner after your workouts because they are tougher, longer, and come more frequently. Your body is in a constant state of breakdown if you’re not careful. But otherwise, you’ll want to wait about 60-90 minutes after a strength training workout. That’s when muscles have the greatest muscle protein synthesis boost from the workout that you’ll then increase further with a high protein shake. 5. Boost Protein Content of Other Breakfast Foods I’ve long forgotten cereal but if I was going to have it, the milk I’d pour over it would be blended first with protein powder. I do occasionally stir protein into oatmeal (or overnight oats) or make sure I’ve got a protein drink to add to that 2-3 egg scramble so I reach my breakfast goal of 30-40 grams of protein. 6. As A Light Meal Anytime A smoothie bowl or smoothie in a glass is a good option if your appetite isn’t ripe for something bigger, or it’s getting late and you don’t want a heavy meal before sleep. I will sometimes suggest clients sometimes do two smoothies in a row to give their digestive system a break. 7. Mid-Day, Guiltless Snack If you’ve got blood-sugar issues or high energy needs and need to snack, you’ll be served best by having protein with whatever else you choose. Got a chocolate craving? Add raw cacao, a little mint extract, and some cacao nibs. Close your eyes and imagine Girl Scout Thin Mints. 8. Boost Muscle benefits of an otherwise low protein meal Drink a “simple shake” (unsweetened almond milk or water + protein powder) along with your dinner if you’re having something low protein. This is super helpful for vegans or anyone choosing a meatless meal. 9. Make Desserts More nutritious and less insulin-spiking You can create puddings, mousse, dessert-worthy smoothies, even cookies using protein powder that reduces the sugar spike and, in some cases makes it a potential breakfast. 10. As a Travel Companion As we travel more again, in each of my recent 6 trips I had protein and a shaker bottle packed so that I had a ready-to-go boost of protein for pre-workout, breakfast, or before meals I knew would be too low in protein for me. Flipping 50’s Paleo Power doesn’t dissolve well in a shaker (that’s both a factor of the hydrobeef making process and the fact there’s no chemical dissolvent in it unlike a large percent of other brands). To mix most successfully, you need a blender. I pack an immersion blender if I’m flying and not staying with family or an Airbnb. Forget About Food For Hours Psst. Don’t skip the Fiber Boost. Most Americans average about 15 grams of fiber daily. For women over 50 the recommendation (though still lower than supports blood sugar and elimination of toxins) is 21grams. Most functional practitioners recommend 35-50 grams of fiber a day. Let your body tell you. If you have weight to lose, keep in mind toxins store in fat, making it harder to lose as your body put it there to protect you. Fiber helps eliminate that from your system more efficiently as you exercise and otherwise sweat (sauna?) to release toxins. Likewise with excess estrogens. To boost your fiber, start by counting your current daily average. Then add 5 grams to your daily intake for a week. (That’s a hearty serving of Fiber Boost in a smoothie. You can also use Psyllium husk. The difference is Fiber Boost contains more than 6 food sources of fiber, so your body recognizes it as a part of a meal unlike it coming from a single source). Remember to increase your water intake when increasing more fiber. Bonus: protein and fiber together kill cravings by boosting satiety.
    1/14/2022
    28:19
  • How to Be Confident Now with Betty Rocker | #508
    Wondering how to be confident now in the middle of life, middle of menopause? My guest is the exact woman to share it.  Bree Argetsinger, aka The Betty Rocker is an internationally known health and fitness coach, innovative entrepreneur and motivator of self growth. Over 3 million people have taken her free 30-day #makefatcry home workout challenge, and hundreds of thousands more enjoy success in her online home workout studio Rock Your Life, and with her nutrition and fitness programs and challenges. Hailed as a “gateway to personal growth through food and fitness” she takes an accessible “all or something” approach to living a healthy lifestyle of balance and encourages women to listen to their bodies, trust themselves, and remember that flaws plus awesome equal flawsome! Questions & Topics we discuss on this episode: Why it's all or something, not all or nothing You, I believe were way ahead of the curve when it comes to self-esteem, self-talk, self-confidence above and before body confidence. Where did “flawsome” come from and how does it apply to our mentality towards ourselves and how we talk to ourselves? Why we want to focus more on muscle and less on fat loss How have your strategies evolved or changed to support the menstrual cycle and into peri and post menopause? You talk about Rock Your Life, not Rock Your Body, say more about that? We share something in common that neither one of us signed up for – and that was mold exposure. The timing for both of us may also play a role in changes that have occurred for us. And for me it was a weight gain of about 12 -14 pounds… what kind of effect did that have on you and the opportunity to focus on life and not your body… any struggle with imposter syndrome? When you look to your future what is successful aging look like for you? Connect with theBettyrocker: https://thebettyrocker.com/ @thebettyrocker on IG facebook.com/thebettyrocker free challenge: https://makefatcrychallenge.com Or free Foundations of Fitness Workshop at: https://thebettyrocker.com/#fff/
    1/11/2022
    40:07
  • Ditch Midlife Woes for Red, Hot, Sexy Menopause
    If midlife has accelerated aging and you're feeling anything but red, hot, sexy and sailing through menopause, this is your episode. My guest has made it her mission to support women on their mission of a stronger, healthier second act. My guest: Dr. Sharon Stills is a Naturopathic Medical Doctor who helps perimenopausal and menopausal women to pause and evaluate life so they can live the second act of their story stronger, healthier, and sexier while aging backwards...[listen for full bio]. Dr. Stills is passionate about spreading the word about her signature RED Hot Sexy Meno(pause) Program – the philosophy she developed for you to Reinvent your Health, Explore your Spirit, and Discover YOUR Sexy so that you, too, can create and live the life you desire and deserve! She founded and ran one of the largest and most successful naturopathic clinics in the country for a decade and is the host of The Science of Self-Healing podcast. Questions we answer in this episode: Why do you spell Meno(pause) with a parentheses around the word pause? What is European Bio-Regulatory Medicine? What is so special about your thermography machine? Why is the Lymph and Liver so important for hormonal health? Is Estrogen safe even with cancer patients? Learn more about the Red Hot Sexy Meno(pause) Program FLIPPINGFIFTY.COM/REDHOTSEXY Contact: drstills.com Social media links: instagram.com/drsharonstills facebook.com/REDHotMedicine RedHotMenopause Group  
    1/7/2022
    41:11
  • Alternative & Natural Remedies for Health without Giving Up Luxury
    In these times natural remedies for immune boosting, hormone balancing, and gut repair are growing in number. This interview episode features a guest whose own health scare led her away from a corporate life My guest: Kristy Garnet (Cl.H., M.Sc.) is a Holistic Living Empowerment Mentor & Clinical Herbalist serving high achieving professionals in healing naturally with clear & customized recommendations that do not sacrifice grace or luxury. Having been in the corporate world for nearly 20 years, Kristy understands the demands a career puts on her clients’ health & personal life. She offers corporate executives, business owners, and "type As" a way out of the overwhelming "alternative" health & wellness world so that they can fully stand in their power to choose the most appropriate holistic approach for them, release emotional resistance, and balance a career with luxurious self-care so they can reach their goals with energy & ease. After a serious health scare in her 20s, Kristy started to discover the alternative health arena but was concerned she needed to give up the luxuries of modern life and the high-end lifestyle she enjoyed.  Questions we answer in this episode: You think luxury the missing link when it comes to holistic living & healing, can you say more about that? But first, let’s define luxury. How do natural remedies & mindset awareness empower healing? What are the results when you begin to embody luxury? Where do you think can people find more time and energy? Let’s explain the difference between treating symptoms and the root cause – and why it’s so important to distinguish your goal Your URL to send listeners: almandinewellness.com Social media links: @almandinewellness https://www.facebook.com/almandinewellness Holistic Living with Luxury January 10- 21 2022 Save Your Spot: https://www.Flippingfifty.com/kristy
    1/4/2022
    34:04
  • How an Intermittent Fasting Lifestyle and Eating Clean Work
    Is the intermittent fasting lifestyle attractive to you? If you’re curious about it, new to it, or a raving fan of it, you’ll want to listen to this episode with author Gin Stephens. In the last few years the intermittent fasting lifestyle has caught the attention of all ages, both genders, health practitioners as well as the media. Used correctly under the right circumstances it can boost longevity, support better fat burning, and natural detox. Used inappropriately under the wrong circumstances it could backfire. How to know the difference? Listen in as we discuss the scenarios. Episode sponsor: After 50 Fitness Formula for Women Podcast listener special: Use code Podcast20 My Guest: Gin Stephens is the author of the NY Times and USA Today bestseller Fast. Feast. Repeat., and Delay, Don’t Deny: Living an Intermittent Fasting Lifestyle, an Amazon #1 best seller in the weight loss category, as well as Clean(ish): Eat (Mostly) Clean, Live (Mainly) Clean, and Unlock Your Body's Natural Ability to Self-Clean (2022). Gin has lived the intermittent fasting lifestyle since 2014, losing over 80 pounds. She is the host of 3 top-ranked podcasts: Intermittent Fasting Stories, The Intermittent Fasting Podcast (w/ Melanie Avalon), and the Life Lessons podcast (w/ Sheri Bullock). New Resource: Gin has a new book coming out in January 4, and available for preorder now: Clean(ish): Eat (Mostly) Clean, Live (Mainly) Clean, and Unlock Your Body’s Natural Ability to Self-Clean.  Gin splits her time between Augusta, Georgia and Myrtle Beach, South Carolina, where she lives with her husband and their three cats. Gin is also a mother to two adult sons (and she is thankful every day for the intermittent fasting lifestyle that makes her life easier). Questions we cover in this episode: Tell us about your own intermittent fasting journey. You were way ahead of the wave, what turned you on to IF? Explain the clean fast and why it matters. Why did you write Clean(ish)? What does it mean to live a Clean(ish) lifestyle? How does being Cleanish fit into an intermittent fasting lifestyle? Connect and follow: ginstephens.com IG: @GinStephens  
    1/3/2022
    36:12

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