I am 76 years young, taking magnesium is a game changer for me. Also talking, vitamin D, vitamin B12, multi vitamins, biotin, walking daily, eating healthy Whole Foods, no sugar, staying hydrated by drinking water throughout your day and lifting weights.
So I’m currently 5’4”, 143 lbs. I feel best at 130-135lbs. So I should be consuming between 130 & 135 grams of protein daily? I just turned 60 and have gotten back to strength training and walking again
I am 57 and finally recently in post menopause. I have found for a good nights sleep I had to refrain from sugar, caffeine, processed food, no screen scrolling, exercise earlier in the day - everyday, no alcohol at all. It is a very big challenge that I struggle with every day but when I do or don’t do these things I do sleep well.
I was never big on alcohol--it makes me sleepy--but, wow, I was NOT prepared for how hard it was to handle in perimenopause and beyond. Even just one beer leaves me sluggish for hours. Two, and I'm an emotional wreck (to be fair, I've been dealing with some grief issues for a few years.) I'm done with alcohol and don't miss it at all!
Sometimes getting enough sleep is not possible when you are in menopause. That’s one of the side effects. Not every woman can get 7-8 hours of sleep unless she takes sleeping pills which I’m against.
I know the feeling and really irritates me when some people says “ you need to get 7-8 hours of sleep for your health “ Don’t you think if it was that easy we menopausal women wouldn’t do it? Dah. When you go through menopause is a total game changer for some women. It’s nothing that I would love more than getting in bed at 9:30-10 pm and wake up at 530-6 o’clock but most of the time won’t happen. I like watching tv but not at 3am because I can’t sleep.
@flipping50tv has nearly 2 dozen ways to optimize that. Not sleeping is a sign... and interpretting it so you CAN IMPROVE sleep will make everything different! We've helpes 70 year olds lose 100lbs, 67 yr olds lose 15 and gain 4 lbs of muscle... all by supporting sleep!
While you buy a bread you can also buy protine. Whats your life and the things you do mind here? Stop crying and get a life. Everthing in life is a gift. Accept and love it. Otherwise you are not honest to yourself or others. God bless.
Been there done that for 10 years. My sleep was horrible during that time, but I started to do early morning stretching for 15-20 minutes. I also squeezed in walking or a bike ride if I had a responsible person around that could watch them for 15-30 minutes. It made a difference in my ability to cope caregiving. My heart goes out to you. Stay strong!
I have a naturally muscular body type but my body fat is really high as well. Now that weight loss feels more challenging due to getting older, I finally strapped on a Fitbit and started tracking nutrition with an app. AND SHE IS ABSOLUTELY CORRECT. I couldn’t believe how low my protein intake was. I eat meat all the time and yet I still wasn’t getting enough protein. I was in literal disbelief and told myself these appliances weren’t accurate. Then I sucked it up and started figuring out how to get the right amount of healthy protein. And yup….results finally started kicking in.
@@beckyharris347 For starters, I’m not a fan of protein powder. I’d prefer to get it from real goods. But I’ve learned to use it as a backup plan. Find a super clean protein powder without any extra fluff. I’m using one from pure sheep’s milk and it’s not high in calories or carbs. I make iced coffees in the blender with espresso, ice, protein powder and any version of milk you want. Don’t use the smoothie setting because it comes out frothy and gross. Blend it on crushed ice like a margarita and that’ll get you off to a great start. The key here is don’t take protein powder in servings of scoops. Weigh it by the gram and supplement as needed. I know it’s a nightmare to weigh food and meal plan but when you’re struggling it makes a huge difference. Right before bed, just start getting an idea of where your protein intake is h going to be for the next day. Then I know…..I’m going to need 10g, 25g and some days even 50g to meet my intake requirement. But then you get good at knowing what you consume and you start to customize things to your liking and boom…..you’re on auto pilot. No need to measure so much. Some days I don’t need the powder at all. Otherwise, cottage cheese in your Omelettes or egg salads are a huge boost. Cottage cheese and fruits. Learn to love cottage cheese. Greek yogurt can be used to make ranch style salad dressings, pasta sauce, or with fruits as well. I’m an avid dark meat girl when it comes to chicken. Never liked chicken breast. But I had to learn to love it. It comes down to filling your kitchen with herbs, spices and lemons to compensate for the lack of fatty flavor. Also try letting it marinate so it’s not as dry but stay away from the premade marinades full of sugar. Calories is an entirely different subject but just start with knowing your protein intake. If your ideal healthy weight should be 135 pounds. Then do your best to plan for 135 grams of protein a day. Once you do that….then you can square away how to meet calorie requirements
Which app did you use, if you wouldn’t mind sharing. I don’t get enough calories in general (and I am still overweight -I just can’t win!) and I think not enough protein is a problem for me as well.
At 70 eating a WFPB diet and working out with weights 3-5 times per week gives me tons of energy. I was one of the lucky ones who never experienced menopausal symptoms such as hot flashes which I attributed to my healthy lifestyle.
It’s a lot lifestyle yes.. a pinch genetics ( the hot flashes) but you may have overcome if you skipped food sensitivities and did high intensity workouts
I'm 70 YO and 112 pounds all muscle. I do 1,000 situps and crunches every day. Made a big differences in losing the post menopausal fat. I walk at least 20 miles a week. Never drive. I lift weights for 2-3 hours after the mandatory daily ab session. Chest, legs and back. 600 steps on the stepmaster, or 100 steps per minute. My diet is chicken & turkey, grilled cheese tacos, and some salads. Bananas and apples. Thats all.
@@jettnee4513Thank you. Its attainable. But you have to figure out what body parts you need to focus on, and what exercises target that area for YOU specifically. Yes, you can target certain areas. also, be focused and consistent. Start with a low number and work your way up for better results. I started with 50 reps in 4 sections and change it to 100 reps in 2 sections. Depends on how I feel. I love these exercises, but some people don't. There are a lot of sports to try out. Keep going until you find what you like. It takes a lot of time to work out and a long time to see improvements. Don't expect overnight changes it depends on where your body starts out to begin with. Good luck!!
I understand how this sounds backwards.. you are correct.., but if you are overeating fat.. yes, unlike protein.. which is less likely to be stored as fat and instead helpful in burning it and increasing lean muscle
I am almost 59. Since going into menopause I have major joint pain. I have even torn a shoulder muscle, just over time. I am in pain most days. I have always been and still am active.
@@cindyseverson2917 If you would increase your water consumption to at least 2.5 quarts per day - this could help your joint pain. Women lose that much water daily - lungs, (respiration); skin (sweat); kidneys (urination), colon (digestion/illimination) EVEN if/when sedentary. This is the mandatory minimum amount that needs daily replacement for the body to stay well... Approx 2.5 quarts - 64 0z. Exercise would require an amount of water over 64 oz. Daily When/if you fail to replace this daily water loss - your body will start taking the water it needs just to function - from other places in your body. One of these is in your joints' synovial fluid, which is mostly water. With synovial fluid loss comes joint pain. This is why joint pain can often be seemingly magically relieved just by consistent daily increase of water. This host is absolutely correct with all the advice she offers in this video. Start implementing her advice. (While she hasn't fully addressed WHY we need to increase water consumption - I just did - so please take it to heart❤😊 As for your shoulder pain. The likely issue is wearing (with age) of your connective tissue - your tendons - this is called tendonopathy. This is not inflammation from overuse or injury of the tendon (tendonitititis). OR it c/b an overuse injury (tendonitis) - but more likely is not inflammation but normal aging of the tissue (tendonopathy). See if you fan get yourself assessed by a clinician to address the shoulder pain - abd get it squared away - because nit doing so is going to add to a lessening of your activity. If yoy try to stubbornly stay active abd just bear tge pain - yiu can increase risk of further injury - even I. Other areas of yoyr body - because now you are adjusting your movements in unnatural ways in order to avoid pain. So...best advise increase H2O - maybe add LMNT to your water ' Celtic salt works, and in lieu of Celtic - sea salt will do. Table sale which is only sodium chloride not at all as effective in getting this water into your cells as would be LMNT, Celtic or sea salt. Also SIP this water throughout the day -( no gulping large amounts) - yiy want to give the water enuf time to enter yiur cells abd not just run watershed fashion throygh your body. Refrain from water consumption eith or around meals. Tgat eoukx dilute your hydrochloric acid which you need for digestion. Fir yiur shoulder pain When you fail to repl
I feel like my active personality all my life has kept me in fairly good shape, until menopause lol. Definitely agree with daily moderate active lifestyle is key. Plus strength training. Thanks!
I have found in perimenopause that alcohol causes heart palpitations and increased heart rate- even just one drink - so I’ve completely eliminated it. Also was causing significant anxiety and terrible sleep disruptions.
My ideal body weight is approx 125.. and I do 3 meals per day +1 snack.. my complete whole protein intake is about 175 grams to 190grams per day.. Those grams come vastly from MEAT, egg, butter, grass fed whey. I drink 90 to 100 ounces of water per day. Her is the kicker for those over 40.. It's the build up of viceral fat.. getting rid of that is pretty tough.. You'll dump the sub Q fat pretty fat on good solid Ketogenic type of diet..but the viceral fat.. is the tough one.. You'll loose it but you're gonna have to really work at it. Sorry, but that's the way it is.. the viceral fat has integrated itself in to your organs and your muscle! LMNT.. is the bomb 1 packet + 32 ounces of water every day. We've been lied to about sodium intake! We've been lied to about a lot of things for a really long time! Like cholesterol.. and red meat.. DONT BUY INTO THE LIE FOLKS.. You're an apex predator..and you're designed to eat meat. EAT MEAT BE HEALTHY!
Not all are designed to eat meat. We cant even digest the stuff properly. We are not predators, 99% of people can not go out hunt and kill animals, let alone skin them, bleed them, gut them and prep them for consumption, we would get traumatised and are not psychologically, mentally, emotionally, physically, or spiritually equipped for it. That should tell u something. If u wanna eat it go ahead thats yr choice but dont dictate pls.
I love your book and your tips! The water issue is no joke--increasing water intake helps me control portions and feel better all around. For me, the benefits of drinking water increased after I gave up diet soda. I didn't drink a lot of diet soda--maybe one or two a day at most--but even replacing those few diet drinks with water has me feeling so much better. I drink a glass of water that I place next to my bed at night as soon as I get up, and then I fill a large insulated cup with ice and water that I drink throughout the day. Thanks for all you do!!
Wow, this is such great info! I'm not quite 50 (42) but I've had a hard time the past few years and my body FEELS and looks much older than 42. So I figure this info is good for people like me too! We got very immobile as a whole family over the past 4 or 5 years. We were living in a city that suddenly had skyrocketing crime, especially the past 3 years. Our neighborhood was never fancy, but was far from dangerous. Then suddenly there were kidnappings, muggings, assaults. People getting attacked, even killed just bringing groceries from their car to their door. We couldn't even just be in our own front OR back yards anymore (yep, people were even getting attacked in their HOME, much less yards/driveways). We were like hostages. We finally moved out to a rural small town about 3 months ago. We now take walks daily. We hike. We garden. We just move more in general. And I'm already seeing a positive reaction within myself and the rest of our family. Both physically and mentally. But WOW moving my body after gaining weight and losing muscle has become so hard (I do it anyway, of course!) It sometimes feels hopeless. But this information really has helped me have hope and get refocused on not panicking, just keep it up, don't suddenly go 200% and wear myself out, don't forbid myself quality sleep at appropriate times thinking it's "lazy"... I tend to go from 0 to 60 when I do things. Then give up because it's not sustainable. Obviously. I was just now feeling like, "Ugh. Maybe I'll just have a couch day." NOPE. I got a lot of things to MOVE me. I'm gonna MOVE 🙂 Thank you for reminding me that this is about LIFE not some temporary goal, like some game. It doesn't require perfection but just consistent decent, generally healthy living choices. I can do that!
@YeshuaKingMessiah No, it's got sodium, potassium, and magnesium - all at max amounts. You are incorrect to claim LMNT has insufficient electrolytes. Like maybe you don't know what electrolytes are. -??
it is so much fun watching you play ball with your dog. my last boxer loved to chase her ball. if I picked up one, she was ready to chase it when I threw it anytime. we lived west of Glendale and I worked outside. I drank probably 60 oz of water every hour and sweated most of it out. thanks for the information. it obviously works for you.
Thanks for the 5 tips. Certainly makes sense. Giving up any alcohol is easy for me. Figuring out meals that incorporate the necessary amount of protein is more difficult.
You don't need 1 g/lb of protein. You need to lift weights to gain or maintain muscle and strength. The study cited in the video did not say what she claims. Don't worry about protein. Eat a well balance diet and get enough calories to support doing weight lifting and cardio exercise and you'll likely be getting 1.3 g/kg of protein, which is plenty. I'm 60 and can deadlift almost 400 lbs. I'm still gaining muscle and strength.
Small things help.. start with what you usually do and look closely at your plate. Easier to add another ounce of protein and cut down on carbs or fat at the same time. Calories stay the same but give you a big benefit
Hello fellow Phoenician. :) I had meno early, (45,) and was so seriously glad to discover that Being in menopause is much better than Going through it!! Definitely hard on the bones during the transition though. Glad to find your channel!! I think my prior history of athleticism definitely helped me. Now I am returning to physical fitness as a post meno woman and will have to cautiously re enter due to a career that required self sacrifice of wellness for 35 years. Real glad to be out of that!!
It’s challenging getting anything close to recommended protein as a vegan. I’ll be 70 next year. 5’4” 125lbs, vegan 20 years, zero alcohol, little to no processed food. I use LMNT when MTN biking or heavy workouts. I’ve always been short on sleep which I realize is working against me. I do not like tofu or downing protein drinks. Would love to hear ideas from other vegans about protein intake. I just started wearing a 12 lb weighted vest and on a walking pad when working at an elevated desk. I can spend an entire day on my feet without thinking about it. Love Chalene! Excellent tips, thank you!
Have you tried soy curls. They are amazing and can be incorporated into almost any dish. I have become more friendly toward tofu. You can use it in so many ways…salad dressing, making the most glorious feta, etc. I am going to try using it in my vegan ice creams. Black beans are a staple. A black bean mango salad is one of my favourites.
@@julietteboser1202 thank you for responding! I have soy curls in my pantry but have not used them yet. They were recommended to me by my 20 something niece… She raved about them!
Yes, vegans often do struggle - with insulin resistance as well. But essential amino acid supplementation has been helpful for overall health and ability to gain muscle.
May not work for all due to potential estrogenic goitrogenic or obesogenic influence. Hot flashes have been an issue for many clients over the years. .. even in use of unprocessed products
@debraatkinson8612 Not if you suffer - as I do - with full scale metabolic disorder. Also, depends what you mean by high fat. Good fats only, not animal fat or seed oiks, are the ideal. You'd have to eat a huge a.ount of them to do any damage. I only ear minimal carbs from green vegetables and occasionally blueberries. I'm approaching 40 pounds weight loss, fast for 24 hours twice each week and have never felt better.
At 50yo, i take in 3000 calroeis a day - 63% fat, 34% protein, and 3% carbs. At 340am, i put in 12 miles on the echo bike before work, and then, if possible, do strength training at night. If not, I'll push the weights before work. Love my LMNT electrolytes. I encourage those around me to reduce their carbs and increase their protein as they age. Have a blessed day!
Thank you Debra for your wonderful science based pearls of knowledge and wisdom! Every time I tune in to ur channel I’m smarter and more inspired to follow you!
60 as well. Adding salt in my water beginning a year ago has improved my hydration and consequently cleared a skin condition, brown spots on face from sun exposure faded or disappeared all together, my eyes became more blue. Never had any body weight issues my entire life, but kept up with health practices, an animal based diet for past 25 yesrs, no menopause symptoms, i get movement in naturally throughout the day, walking, respecting circadian rhythms etc. I am thin but i am not a fan of a muscular look, i stretch instead of weights. I dont think im at risk of osteoporosis becsuse of my diet and other health practices.
What kind of salt and how much salt to water ratio and how much of it did you drink in one day? And did it really help your brown spots on your face disappear ?
@@SleeplessinOC I started a year ago drinking what a TH-camr Darko Velcek calls plasma water; I have seen other people in the comments below his videos reporting the same experience of having their brown spots disappear. When I'm not living in the Canary islands where I am using seawater at a ratio of one part to 3 parts water, then I'm using Celtic sea salt, it looks a bit grey and preferably a bit moist, I used 1-2 teaspoons to a quart of water, but you can check darkos channel on the amount to use. I learned to measure by taste so I can't tell you exactly the ratio of Celtic salt to water, but the seawater is one part to 3 parts water, so one cup seawater added to three cups water. I'm able to buy the seawater where I live. Now, I take a bit less salt in my water, according to taste. The higher levels I took for about the first year initiated detox on a cellular level and I don't feel the need at this time to go as strong with it. But I never ever drink water without salt. I can notice the improved hydration from drinking salt water. I had my brown spots treated by a dermatologist with cryo a couple of times in the past, but the spots would come back right away, even darker and larger. But with my increased hydration the spots started drying up, fading and falling away on their own beginning at the 5 or 6 month mark. I did lightly scrape the spots myself daily once I noticed the change in appearance starting. I have natural color skin again where the spots were, it's still hard to believe they disappeared. I had them for over a decade.
Lime and salt is just as good as electrolytes or coconut water. I put magnesium in my bath, so it absorbs straight into the biggest organ in the body my skin.
Coconut water has little electrolytes Do u know the potassium RDA is *4700* mg C Water has like 450mg in 2c lol😮 Just use cream of tartar and if u eat veg, eat lots vegs. Also chicken liver then beef liver best source of potassium.
I definitely agree that it's a combination of things to being healthy and fit. I still struggle with the thought of adding the electrolytes considering I deal with high blood pressure and am concerned about the added sodium, but I too live in Phoenix and this heat sucks the moisture out of us. Thanks for another informative video.
I was concerned about the same thing. The more I researched, the more I learned the whole sodium reduction was nonsense. My BP is now lower since I started taking electrolytes! It's about the right amount of potassium, Magnesium and sodium that makes the difference.
This makes so much sense. Love all your suggestions... and it is consistent with what I have noticed. If I try and do the long hikes like I used to love ... the recovery time is so long... like I don't want to get off the couch and the next day I don't have the energy to do any exercise, but if I keep it shorter... I can do it more often... Love your idea of short active moments matter more than a full blown push my limits...that feels right. Thank you.
Hi, brand new subsided ( 😊 a little late to the game , lol) FANTASTIC info and tool for my health journey, I’m 56 and hot flashes have begun!!! Thank you for creating this channel ❤
Just found you on TH-cam. This info is AMAZING and confirms what I have already noticed in my own life. Question: where do you suggest I start with strength training? Just some body weight stuff like air squats and pushups, or actually adding weight? [x] Started getting enough protein the last few months [x] Have been walking 30 min/day for a few months [x] Started drinking enough water last 2 months [x] Occasional insomnia [x] Medicated for low-thyroid [x] 60 lbs overweight [x] Post-menopausal [x] 57-years old Thank you!!!
Great info, but I'm pushing back on the sleep time. I have never felt good, felt happy, or functioned better if I went to bed earlier and woke up earlier.
If you're going to add salt.. which I do every day..make sure it's not normal table salt. This isn't good for you however sea, Celtic and Himalayan salts are all very high in the mineral content which do help us to hydrate and feel great..
I eat 5 times a day Mon thru Friday and eat about 30 grams each meal. 150 grams Saturday and Sunday 4 times a day 120-150 grams I do not drink alcohol on the whole. Maybe once or twice a year for a celebration/fancy night out
I'm 73. I am mostly carnivore and eat 1-2 times per day, so I get plenty of protein. I can't seem to find much time for exercise. Although, I do 50 min dance lessons 2x week, and 1.5 hrs dance practice 3-4 times pwer week. I need more strength training. I am at my goal weight, but still have flab rolls on my stomach, side and back. Don't know how to get rid of that. Sleep is a problem. Sometimes I sleep 8-9 hours, but more often I sleep anywhere from 3-6 hours. Good information. Thank you.
Love the dance... that kind of movement - and no doubt your enjoyment of it - is fantastic! Just the strength training and possibly tracking the protein.
Just found your channel!!! Just turned 68 years old this year! I'm in ok shape but have alot of fat on my belly!!! I live on a hobby farm with my 8 dogs and 4 rescue cats, I am always on the move! My legs and arms are toned. it's just my stomach! Also, what would be a simple exercise for the dangle under my arm??? Thanks!
Regarding Protein, I heard if you add a zero to the total grams of protein and if that number is less than total calories, you are eating lean protein.
@@Flipping50TV Agree! - too much protein without the accompanying fat content can be a dangerous prospect. (Referring to Rabbit Starvation , i.e. 'protein poisoning ' definitely a 'thing' to beware of. But that formula - adding a zero to the protein content - then comparing to # of Kcals in the same protion... Is primarily for ensuring your CALORIES (not fat) are at a reasonable level, compared to your protein intake in that particular protein source (& portion) you intend to consume. It is related to fat content, of course - because fat is calorically dense - but it's mostly useful for those trying to meet high protein goals, without an unreasonably high caloric intake - as a tradeoff - (in pursuing higher dietary protein intake). (If that makes sense)...😏
Where? Is that the cc (closed captioning) because you can turn this off in your TH-cam controls. It can also be turned off in your TV’s remote control settings.
How does Iodine (thyroid function) in salt show up for you or at all? I recently was given a complimentary pamphlet from my Health Food Store and remembered this was a thing when I was in my 23-30 range. I bought Himalayan Salt for that reason. And according to what I read we loose Iodine easily and the thyroid regulates all bodily functions.
You might like to follow Sara Banta of Accelerated Health. There are two sides… some docs -Dr Alan Christensen talks about excess iodine. Sara discusses the opposite and what temporarily will occur if you switch to increase. It’s fascinating.
I will be 66 in 2 weeks. Highest weight this past year: 195. Weight now: 158. Ideal weight: 135 or so. 135g protein way too much for me. I have a very slow digestion. I stopped all sugar, alcohol (stopped at least 10 years ago); consume minimum of carbs (less bread), minimum of processed foods (mostly meat products from the freezer section, thinking about making a roast instead). Water I have probably not been drinking enough: 4x200 ml black coffee, herbal tea & black tea + maybe 800-1200 ml plain water a day. I add fiber to yogurt, psyllium and flax. Still difficult to poop every day. Adding salt to anything causes water retention for me, I avoid anything with added salt and do not add salt. Potassium and magnesium I do supplement. My father, who made it to 92, also had to restrict salt and supplement with potassium. So far I've avoided most doctors and all surgeries. Exercise is challenging due to Parkinsons. I still find your video encouraging, because I cannot physically do a lot of walking, hiking, lifting or aerobics and I do not like groups. So I watched a few chair exercise videos and I can do those with the video in between watching news, etc. I do live alone (with a dog), without family and prefer it that way. So I do clean, do laundry, and squat when I am waiting for the kettle to boil or the toast to toast. Inversion helps me with my spine/back issues. I try to take the trash out more often, requires a 5 minute walk down the street and back to the Municipal bin. I cannot control my dog easily, she's stronger than me, but I at least make an effort to get out of my chair and go stand in the yard with her instead of just opening the door. These little things do add up. All movement helps Parkinson's which without movement sort of freezes the body and causes muscle cramps, in addition to tremors which are my main symptom. Intermittent fasting has helped with this (less medicine not more). Suggestions? Aviva in Akko
Look at EONutrition channel, vitamin B1 - a particular kind - to help with Parkinsons. Research showing that Parkinsons caused by a bacteria in the gut. Constipation is a cardinal sign of this. Take TTFD - a type of B1 created from garlic. Available in USA and Japan.
Deborah, what do you think of the vibrating plate? This is my first time on your channel and I'm very impressed of your knowledge and clear presentation. I'm female and 68. Subscribing btw 😊
Boosted all aspects of my bone density in 11 months. For someone who lifts heavy and does impact already.. that’s significant. HTTPS://www.flippingfifty.com/powerplate code : flipping50
If you love this and need a kickstart try this: www.flippingfifty.com/hnb-challenge
I am 60 and I can do 5 pull-ups!
That rocks at any age!!! #goals
@@Flipping50TV I try and try again! Then try more times, then try again!
I'm 63 and can try doing one pushup for 5 seconds! Lol
I'm jealous and inspired 😅
@@trish19138 thank you I am more inspired!
Cutting out sugar, taking magnesium and adequate amounts of vitamin D3, as well as hormone replacement therapy has changed the menopausal game
congrats! You flipping nailed it!
I am 76 years young, taking magnesium is a game changer for me. Also talking, vitamin D, vitamin B12, multi vitamins, biotin, walking daily, eating healthy Whole Foods, no sugar, staying hydrated by drinking water throughout your day and lifting weights.
@@glendamartin8424 how much weights do work with ? I am up to about 40lbs 5 -10 reps!
I am trying to help my 77 yr old friend keep living!
So I’m currently 5’4”, 143 lbs. I feel best at 130-135lbs. So I should be consuming between 130 & 135 grams of protein daily? I just turned 60 and have gotten back to strength training and walking again
I am 57 and finally recently in post menopause. I have found for a good nights sleep I had to refrain from sugar, caffeine, processed food, no screen scrolling, exercise earlier in the day - everyday, no alcohol at all. It is a very big challenge that I struggle with every day but when I do or don’t do these things I do sleep well.
OMG you sum it perfectly I have to let all that stuff go if want a good sleep! Mary Jane helps!
congrats! You flipping nailed it! so many of the tips we've been preaching for decades!
Same for me!
I was never big on alcohol--it makes me sleepy--but, wow, I was NOT prepared for how hard it was to handle in perimenopause and beyond. Even just one beer leaves me sluggish for hours. Two, and I'm an emotional wreck (to be fair, I've been dealing with some grief issues for a few years.) I'm done with alcohol and don't miss it at all!
Same / could also be blood sugar or candida.
Same!
That is a good point and might be why I have issues.
It is poison. Yes.. ladies, even wine.
Sometimes getting enough sleep is not possible when you are in menopause. That’s one of the side effects. Not every woman can get 7-8 hours of sleep unless she takes sleeping pills which I’m against.
Anything above 5 is a win in my book
Watching this at 3am because again I can’t sleep.
I know the feeling and really irritates me when some people says “ you need to get 7-8 hours of sleep for your health “ Don’t you think if it was that easy we menopausal women wouldn’t do it? Dah. When you go through menopause is a total game changer for some women. It’s nothing that I would love more than getting in bed at 9:30-10 pm and wake up at 530-6 o’clock but most of the time won’t happen. I like watching tv but not at 3am because I can’t sleep.
@flipping50tv has nearly 2 dozen ways to optimize that. Not sleeping is a sign... and interpretting it so you CAN IMPROVE sleep will make everything different! We've helpes 70 year olds lose 100lbs, 67 yr olds lose 15 and gain 4 lbs of muscle... all by supporting sleep!
@@Madhaggis There are so many tips! Would you be interested in a video that supports sleep?
I’m flipping 65….still teaching LM fitness classes, nutrition does count.
significantly ! congrats! You flipping nailed it! "Still" ... it's not late! Let's agree to meet here in 30 years and repeat that!
Try being the primary caretaker of an aging parent, spouse, handicapped child and see how much sleep you can get…it is not the same for all of us…
Exactly
I tried that once. Wasn't for me
While you buy a bread you can also buy protine. Whats your life and the things you do mind here? Stop crying and get a life. Everthing in life is a gift. Accept and love it. Otherwise you are not honest to yourself or others. God bless.
Been there done that for 10 years. My sleep was horrible during that time, but I started to do early morning stretching for 15-20 minutes. I also squeezed in walking or a bike ride if I had a responsible person around that could watch them for 15-30 minutes. It made a difference in my ability to cope caregiving. My heart goes out to you. Stay strong!
If you don’t take care of yourself, who will look after them when you get sick?
Doggy is saying to you..”pet me, you will burn more calories”😂
I have a naturally muscular body type but my body fat is really high as well. Now that weight loss feels more challenging due to getting older, I finally strapped on a Fitbit and started tracking nutrition with an app.
AND SHE IS ABSOLUTELY CORRECT.
I couldn’t believe how low my protein intake was. I eat meat all the time and yet I still wasn’t getting enough protein. I was in literal disbelief and told myself these appliances weren’t accurate.
Then I sucked it up and started figuring out how to get the right amount of healthy protein.
And yup….results finally started kicking in.
Conclusion: Your new best friend is chicken breast, 😂😂😂
I’d love it if you shared some ways you get more protein, because I am in the same boat!
@@beckyharris347 For starters, I’m not a fan of protein powder. I’d prefer to get it from real goods. But I’ve learned to use it as a backup plan.
Find a super clean protein powder without any extra fluff. I’m using one from pure sheep’s milk and it’s not high in calories or carbs.
I make iced coffees in the blender with espresso, ice, protein powder and any version of milk you want. Don’t use the smoothie setting because it comes out frothy and gross. Blend it on crushed ice like a margarita and that’ll get you off to a great start.
The key here is don’t take protein powder in servings of scoops. Weigh it by the gram and supplement as needed.
I know it’s a nightmare to weigh food and meal plan but when you’re struggling it makes a huge difference. Right before bed, just start getting an idea of where your protein intake is h going to be for the next day.
Then I know…..I’m going to need 10g, 25g and some days even 50g to meet my intake requirement. But then you get good at knowing what you consume and you start to customize things to your liking and boom…..you’re on auto pilot. No need to measure so much. Some days I don’t need the powder at all.
Otherwise, cottage cheese in your Omelettes or egg salads are a huge boost. Cottage cheese and fruits. Learn to love cottage cheese.
Greek yogurt can be used to make ranch style salad dressings, pasta sauce, or with fruits as well.
I’m an avid dark meat girl when it comes to chicken. Never liked chicken breast. But I had to learn to love it. It comes down to filling your kitchen with herbs, spices and lemons to compensate for the lack of fatty flavor. Also try letting it marinate so it’s not as dry but stay away from the premade marinades full of sugar.
Calories is an entirely different subject but just start with knowing your protein intake. If your ideal healthy weight should be 135 pounds. Then do your best to plan for 135 grams of protein a day. Once you do that….then you can square away how to meet calorie requirements
So u just ate small amts of meat “all the time”?
Which app did you use, if you wouldn’t mind sharing. I don’t get enough calories in general (and I am still overweight -I just can’t win!) and I think not enough protein is a problem for me as well.
Congratulations on turning 60! I think I was 61 when I found you-I’m 66 now. Your advice has gotten me through some challenges.
At 70 eating a WFPB diet and working out with weights 3-5 times per week gives me tons of energy. I was one of the lucky ones who never experienced menopausal symptoms such as hot flashes which I attributed to my healthy lifestyle.
I’m so happy to hear this!
It’s a lot lifestyle yes.. a pinch genetics ( the hot flashes) but you may have overcome if you skipped food sensitivities and did high intensity workouts
an hour before 12 is better then 12 hours of sleep after, and old saying from my Mother 🇮🇪☘️❤️
I'm 70 YO and 112 pounds all muscle. I do 1,000 situps and crunches every day. Made a big differences in losing the post menopausal fat.
I walk at least 20 miles a week. Never drive. I lift weights for 2-3 hours after the mandatory daily ab session. Chest, legs and back. 600 steps on the stepmaster, or 100 steps per minute.
My diet is chicken & turkey, grilled cheese tacos, and some salads. Bananas and apples. Thats all.
Wow I am impressed! Looking forward to getting to your level!
congrats! You flipping nailed it! Sounds like it's working for you.
@@jettnee4513Thank you. Its attainable. But you have to figure out what body parts you need to focus on, and what exercises target that area for YOU specifically. Yes, you can target certain areas.
also, be focused and consistent. Start with a low number and work your way up for better results. I started with 50 reps in 4 sections and change it to 100 reps in 2 sections. Depends on how I feel.
I love these exercises, but some people don't. There are a lot of sports to try out. Keep going until you find what you like.
It takes a lot of time to work out and a long time to see improvements. Don't expect overnight changes it depends on where your body starts out to begin with. Good luck!!
Dang!!! You are very inspiring!! THanks for sharing your diet and exercise regime!
@@remazeldagirl2673 Thank you! 🙏
I turned 60 a month ago. I really appreciate your videos! ❤
It’s a great decade!! Feeling the freedom?
I had to stop at “fat is easily stored as fat” this couldn’t be more false. Over consumption of calories stores fat, not eating it. Ugh!
I understand how this sounds backwards.. you are correct.., but if you are overeating fat.. yes, unlike protein.. which is less likely to be stored as fat and instead helpful in burning it and increasing lean muscle
I am almost 59. Since going into menopause I have major joint pain. I have even torn a shoulder muscle, just over time. I am in pain most days. I have always been and still am active.
@@cindyseverson2917
If you would increase your water consumption to at least 2.5 quarts per day - this could help your joint pain.
Women lose that much water daily - lungs, (respiration); skin (sweat); kidneys (urination), colon (digestion/illimination) EVEN if/when sedentary.
This is the mandatory minimum amount that needs daily replacement for the body to stay well... Approx 2.5 quarts - 64 0z. Exercise would require an amount of water over 64 oz. Daily
When/if you fail to replace this daily water loss - your body will start taking the water it needs just to function - from other places in your body. One of these is in your joints' synovial fluid, which is mostly water. With synovial fluid loss comes joint pain.
This is why joint pain can often be seemingly magically relieved just by consistent daily increase of water.
This host is absolutely correct with all the advice she offers in this video. Start implementing her advice.
(While she hasn't fully addressed WHY we need to increase water consumption - I just did - so please take it to heart❤😊
As for your shoulder pain. The likely issue is wearing (with age) of your connective tissue - your tendons - this is called tendonopathy. This is not inflammation from overuse or injury of the tendon (tendonitititis). OR it c/b an overuse injury (tendonitis) - but more likely is not inflammation but normal aging of the tissue (tendonopathy).
See if you fan get yourself assessed by a clinician to address the shoulder pain - abd get it squared away - because nit doing so is going to add to a lessening of your activity. If yoy try to stubbornly stay active abd just bear tge pain - yiu can increase risk of further injury - even I. Other areas of yoyr body - because now you are adjusting your movements in unnatural ways in order to avoid pain.
So...best advise increase H2O - maybe add LMNT to your water ' Celtic salt works, and in lieu of Celtic - sea salt will do. Table sale which is only sodium chloride not at all as effective in getting this water into your cells as would be LMNT, Celtic or sea salt.
Also SIP this water throughout the day -( no gulping large amounts) - yiy want to give the water enuf time to enter yiur cells abd not just run watershed fashion throygh your body. Refrain from water consumption eith or around meals. Tgat eoukx dilute your hydrochloric acid which you need for digestion.
Fir yiur shoulder pain
When you fail to repl
I feel like my active personality all
my life has kept me in fairly good shape, until menopause lol. Definitely agree with daily moderate active lifestyle is key. Plus strength training. Thanks!
Yes… and as long as we interpret this “ moderate” not as moderate exercise intensity.. but as staying active with low to moderate movement all day .
I have found in perimenopause that alcohol causes heart palpitations and increased heart rate- even just one drink - so I’ve completely eliminated it. Also was causing significant anxiety and terrible sleep disruptions.
It’s disturbing for many!
Same here! And depressive the next day or two. Just not worth it.
My ideal body weight is approx 125.. and I do 3 meals per day +1 snack.. my complete whole protein intake is about 175 grams to 190grams per day.. Those grams come vastly from MEAT, egg, butter, grass fed whey. I drink 90 to 100 ounces of water per day. Her is the kicker for those over 40.. It's the build up of viceral fat.. getting rid of that is pretty tough.. You'll dump the sub Q fat pretty fat on good solid Ketogenic type of diet..but the viceral fat.. is the tough one.. You'll loose it but you're gonna have to really work at it. Sorry, but that's the way it is.. the viceral fat has integrated itself in to your organs and your muscle!
LMNT.. is the bomb 1 packet + 32 ounces of water every day. We've been lied to about sodium intake! We've been lied to about a lot of things for a really long time! Like cholesterol.. and red meat.. DONT BUY INTO THE LIE FOLKS.. You're an apex predator..and you're designed to eat meat. EAT MEAT BE HEALTHY!
congrats! You flipping nailed it!
Not all are designed to eat meat. We cant even digest the stuff properly. We are not predators, 99% of people can not go out hunt and kill animals, let alone skin them, bleed them, gut them and prep them for consumption, we would get traumatised and are not psychologically, mentally, emotionally, physically, or spiritually equipped for it. That should tell u something. If u wanna eat it go ahead thats yr choice but dont dictate pls.
I love your book and your tips! The water issue is no joke--increasing water intake helps me control portions and feel better all around. For me, the benefits of drinking water increased after I gave up diet soda. I didn't drink a lot of diet soda--maybe one or two a day at most--but even replacing those few diet drinks with water has me feeling so much better. I drink a glass of water that I place next to my bed at night as soon as I get up, and then I fill a large insulated cup with ice and water that I drink throughout the day.
Thanks for all you do!!
Wow, this is such great info! I'm not quite 50 (42) but I've had a hard time the past few years and my body FEELS and looks much older than 42. So I figure this info is good for people like me too!
We got very immobile as a whole family over the past 4 or 5 years. We were living in a city that suddenly had skyrocketing crime, especially the past 3 years.
Our neighborhood was never fancy, but was far from dangerous. Then suddenly there were kidnappings, muggings, assaults. People getting attacked, even killed just bringing groceries from their car to their door. We couldn't even just be in our own front OR back yards anymore (yep, people were even getting attacked in their HOME, much less yards/driveways). We were like hostages.
We finally moved out to a rural small town about 3 months ago. We now take walks daily. We hike. We garden. We just move more in general. And I'm already seeing a positive reaction within myself and the rest of our family. Both physically and mentally.
But WOW moving my body after gaining weight and losing muscle has become so hard (I do it anyway, of course!) It sometimes feels hopeless. But this information really has helped me have hope and get refocused on not panicking, just keep it up, don't suddenly go 200% and wear myself out, don't forbid myself quality sleep at appropriate times thinking it's "lazy"... I tend to go from 0 to 60 when I do things. Then give up because it's not sustainable. Obviously. I was just now feeling like, "Ugh. Maybe I'll just have a couch day." NOPE. I got a lot of things to MOVE me. I'm gonna MOVE 🙂
Thank you for reminding me that this is about LIFE not some temporary goal, like some game. It doesn't require perfection but just consistent decent, generally healthy living choices. I can do that!
I think the dog likes the idea of going for a walk!❤
Not in this heat however!!
Just starting my post menopausal health journey. You are such an inspiration. Thank you for the excellent videos!
You can use Celtic salt as a substitute for LMNT it does help and is cheaper
Yes- can be helpful... himalayan chrystal saturated water in the morning is also helpful!
Lmnt has such low amts electrolytes
Salt, cream of tartar - and mag caps at nite
Not as flavorful though. Lmnt more fun & pleasant to drink, imo.
@YeshuaKingMessiah
No, it's got sodium, potassium, and magnesium - all at max amounts.
You are incorrect to claim LMNT has insufficient electrolytes.
Like maybe you don't know what electrolytes are. -??
Wow! You don’t look like any 60 year old I’ve ever seen! You’re my inspiration lady! Thanks for this great video! 🙏🏻😊💕💕💕
Aw.. thanks!
I'm going on 60 and I agree with all of these suggestions.
it is so much fun watching you play ball with your dog. my last boxer loved to chase her ball. if I picked up one, she was ready to chase it when I threw it anytime. we lived west of Glendale and I worked outside. I drank probably 60 oz of water every hour and sweated most of it out. thanks for the information. it obviously works for you.
It works for thousands we’ve coached over 49 years! I can relate about the water!!
As a CPT, and Senior Fitness Trainer - couldn't agree more! Great video.
I was listening to Chalene Johnson on my walk this morning and it led me here after. I love the information and getting it in my 40’s is 👌🏿
@@kimberlyvaughn3420 I jumped on the walking bandwagon from Chalene! I’m walking 3 miles a day and feeling good about my joints!
Just move everyday…I lift, run and play rec sports
congrats! You flipping nailed it!
Thanks for the 5 tips. Certainly makes sense. Giving up any alcohol is easy for me. Figuring out meals that incorporate the necessary amount of protein is more difficult.
You don't need 1 g/lb of protein. You need to lift weights to gain or maintain muscle and strength. The study cited in the video did not say what she claims. Don't worry about protein. Eat a well balance diet and get enough calories to support doing weight lifting and cardio exercise and you'll likely be getting 1.3 g/kg of protein, which is plenty. I'm 60 and can deadlift almost 400 lbs. I'm still gaining muscle and strength.
Small things help.. start with what you usually do and look closely at your plate. Easier to add another ounce of protein and cut down on carbs or fat at the same time. Calories stay the same but give you a big benefit
Hello fellow Phoenician. :) I had meno early, (45,) and was so seriously glad to discover that Being in menopause is much better than Going through it!! Definitely hard on the bones during the transition though. Glad to find your channel!! I think my prior history of athleticism definitely helped me. Now I am returning to physical fitness as a post meno woman and will have to cautiously re enter due to a career that required self sacrifice of wellness for 35 years. Real glad to be out of that!!
I'm 58. :)
Wow you look amazing!!!! Im 44 and want to be fit like you when I'm 60🎉❤🎉
Thank you soo much! #youstillgotitgirl
There's always time. Productive workouts can be had in 5 mns.
congrats! You flipping nailed it!
True but getting enough sleep is harder to achieve.
@@kathleenphillips7145 Get what you can. Don't stress over it.
When you get to your late sixties, sometimes you can only handle the exercise in small doses, and that's okay, too.
@@carolk2299 Small and intense is superior at an age. Signal the need for adaptation. Then rest and allow the body to adapt.
It’s challenging getting anything close to recommended protein as a vegan. I’ll be 70 next year. 5’4” 125lbs, vegan 20 years, zero alcohol, little to no processed food. I use LMNT when MTN biking or heavy workouts. I’ve always been short on sleep which I realize is working against me. I do not like tofu or downing protein drinks. Would love to hear ideas from other vegans about protein intake. I just started wearing a 12 lb weighted vest and on a walking pad when working at an elevated desk. I can spend an entire day on my feet without thinking about it. Love Chalene! Excellent tips, thank you!
Have you tried soy curls. They are amazing and can be incorporated into almost any dish. I have become more friendly toward tofu. You can use it in so many ways…salad dressing, making the most glorious feta, etc. I am going to try using it in my vegan ice creams. Black beans are a staple. A black bean mango salad is one of my favourites.
@@julietteboser1202 thank you for responding! I have soy curls in my pantry but have not used them yet. They were recommended to me by my 20 something niece… She raved about them!
Yes, vegans often do struggle - with insulin resistance as well. But essential amino acid supplementation has been helpful for overall health and ability to gain muscle.
I don’t consume soy. Don’t recommend it for most midlife women
May not work for all due to potential estrogenic goitrogenic or obesogenic influence. Hot flashes have been an issue for many clients over the years. .. even in use of unprocessed products
You look GREAT! 😊👍
Thank you for help through this journey! 😊
Thank you for what you do for your family. You're a saint!
Nope. Fat does not store as fat unless you eat high amounts. Carbs are the enemy.
Depends if you can burn fat optimally - this varies per individual. 😊
@nicolemadfis1051 OK but I think you should make that clear for those of us with metabolic syndrome.
Combined is the biggest challenge. You're right ... and. We do tend not to burn any of our stored fat.. if we're consuming high amounts of fat.
@debraatkinson8612 Not if you suffer - as I do - with full scale metabolic disorder. Also, depends what you mean by high fat. Good fats only, not animal fat or seed oiks, are the ideal. You'd have to eat a huge a.ount of them to do any damage. I only ear minimal carbs from green vegetables and occasionally blueberries. I'm approaching 40 pounds weight loss, fast for 24 hours twice each week and have never felt better.
@@Ladylifelearneranimal fats are good. Seed oils are bad
At 50yo, i take in 3000 calroeis a day - 63% fat, 34% protein, and 3% carbs. At 340am, i put in 12 miles on the echo bike before work, and then, if possible, do strength training at night. If not, I'll push the weights before work. Love my LMNT electrolytes.
I encourage those around me to reduce their carbs and increase their protein as they age.
Have a blessed day!
Glad you’ve found a sweet spot for you!
Your pup is adorable.
You may want to look up the phrase, rule of thumb, and choose something else… I was shocked when I learned about it!
Thank you Debra for your wonderful science based pearls of knowledge and wisdom!
Every time I tune in to ur channel I’m smarter and more inspired to follow you!
Thank you soo much! #youstillgotitgirl
Thanks for the video. I get injured so easily now.
60 as well. Adding salt in my water beginning a year ago has improved my hydration and consequently cleared a skin condition, brown spots on face from sun exposure faded or disappeared all together, my eyes became more blue. Never had any body weight issues my entire life, but kept up with health practices, an animal based diet for past 25 yesrs, no menopause symptoms, i get movement in naturally throughout the day, walking, respecting circadian rhythms etc. I am thin but i am not a fan of a muscular look, i stretch instead of weights. I dont think im at risk of osteoporosis becsuse of my diet and other health practices.
What kind of salt and how much salt to water ratio and how much of it did you drink in one day? And did it really help your brown spots on your face disappear ?
@@SleeplessinOC I started a year ago drinking what a TH-camr Darko Velcek calls plasma water; I have seen other people in the comments below his videos reporting the same experience of having their brown spots disappear. When I'm not living in the Canary islands where I am using seawater at a ratio of one part to 3 parts water, then I'm using Celtic sea salt, it looks a bit grey and preferably a bit moist, I used 1-2 teaspoons to a quart of water, but you can check darkos channel on the amount to use. I learned to measure by taste so I can't tell you exactly the ratio of Celtic salt to water, but the seawater is one part to 3 parts water, so one cup seawater added to three cups water. I'm able to buy the seawater where I live. Now, I take a bit less salt in my water, according to taste. The higher levels I took for about the first year initiated detox on a cellular level and I don't feel the need at this time to go as strong with it. But I never ever drink water without salt. I can notice the improved hydration from drinking salt water. I had my brown spots treated by a dermatologist with cryo a couple of times in the past, but the spots would come back right away, even darker and larger. But with my increased hydration the spots started drying up, fading and falling away on their own beginning at the 5 or 6 month mark. I did lightly scrape the spots myself daily once I noticed the change in appearance starting. I have natural color skin again where the spots were, it's still hard to believe they disappeared. I had them for over a decade.
Lime and salt is just as good as electrolytes or coconut water. I put magnesium in my bath, so it absorbs straight into the biggest organ in the body my skin.
Epsom salt is wonderful yes… a no harm no foul way to ingest. Coconut water actually spikes blood sugar in many and doesn’t contain enough sodium
Coconut water has little electrolytes
Do u know the potassium RDA is *4700* mg
C Water has like 450mg in 2c lol😮
Just use cream of tartar and if u eat veg, eat lots vegs. Also chicken liver then beef liver best source of potassium.
You look like a very toned 60 year old. Congrats!
anyone can do this - just up your protein and workout at least 30 minutes 3x a week. I'm the same age and look much younger than this.
@@annatetiad.4991 lol
Toned is nice. Strong, powerful and vibrant is what i'm aiming for !
Thank you for all you do !!
Encouraging. Thank you for this information. It came at a great time to remind me. 😊
You’re welcome!!
I definitely agree that it's a combination of things to being healthy and fit. I still struggle with the thought of adding the electrolytes considering I deal with high blood pressure and am concerned about the added sodium, but I too live in Phoenix and this heat sucks the moisture out of us. Thanks for another informative video.
Do it with the supervision of you physician. This is so important for intracellular water - which is really hydration
I was concerned about the same thing. The more I researched, the more I learned the whole sodium reduction was nonsense. My BP is now lower since I started taking electrolytes! It's about the right amount of potassium, Magnesium and sodium that makes the difference.
@@flipdiva0007 Thank you for sharing your thoughts.
This makes so much sense. Love all your suggestions... and it is consistent with what I have noticed. If I try and do the long hikes like I used to love ... the recovery time is so long... like I don't want to get off the couch and the next day I don't have the energy to do any exercise, but if I keep it shorter... I can do it more often... Love your idea of short active moments matter more than a full blown push my limits...that feels right. Thank you.
Glad you’re finding what works!
Love your puppy!
Ack!! I can't concentrate on these valuable tips while that cute floofy pooch is distracting me!!!🥰🐶💖
You and me both
I am 50 this year, but I feel like this is all applicable to me. I am not menopausal yet.
Definitely! If we could get women in their 30s to start... their midlife would be so much better!
I did not reach menopause until 58, so don't be surprised if it comes late. It might be hereditary.
My naturopath just recommended Electrolytes as my energy was low. We will see how that goes but it was funny to hear this from you today!
Also check your magnesium. When it is low you have no energy!
YES! We get energy from salt!
Aww what a cute dog! Great information! Thank you!
Thank you for all your advice.😊
Hi, brand new subsided ( 😊 a little late to the game , lol) FANTASTIC info and tool for my health journey, I’m 56 and hot flashes have begun!!! Thank you for creating this channel ❤
Just found you on TH-cam. This info is AMAZING and confirms what I have already noticed in my own life.
Question: where do you suggest I start with strength training? Just some body weight stuff like air squats and pushups, or actually adding weight?
[x] Started getting enough protein the last few months
[x] Have been walking 30 min/day for a few months
[x] Started drinking enough water last 2 months
[x] Occasional insomnia
[x] Medicated for low-thyroid
[x] 60 lbs overweight
[x] Post-menopausal
[x] 57-years old
Thank you!!!
I put my notification ring on becauae I have been following you previously but I seem to be missing your content in my algoritm
I live in a hot humid climate. I have to have fan blowing on me on the floor to keep myself cool
Great info, but I'm pushing back on the sleep time. I have never felt good, felt happy, or functioned better if I went to bed earlier and woke up earlier.
I have clients and students do a sleep needs assessment for themselves.. it’s the best way to find your personal best. In my book
If you're going to add salt.. which I do every day..make sure it's not normal table salt. This isn't good for you however sea, Celtic and Himalayan salts are all very high in the mineral content which do help us to hydrate and feel great..
That’s right. congrats! You flipping nailed it!
I’ll be 56 next month. I’ve had chronic insomnia my entire life. Tests showed it is likely genetics because no issues were found. My dad has it, too.
I’ve had clients start that way too. If you believe you can change it you can improve it!
I eat 5 times a day Mon thru Friday and eat about 30 grams each meal. 150 grams
Saturday and Sunday 4 times a day 120-150 grams
I do not drink alcohol on the whole. Maybe once or twice a year for a celebration/fancy night out
Love these tips, thank you
Great video, Debra!
Good, useful information.
😊 thanks!
I'm 73. I am mostly carnivore and eat 1-2 times per day, so I get plenty of protein. I can't seem to find much time for exercise. Although, I do 50 min dance lessons 2x week, and 1.5 hrs dance practice 3-4 times pwer week. I need more strength training. I am at my goal weight, but still have flab rolls on my stomach, side and back. Don't know how to get rid of that. Sleep is a problem. Sometimes I sleep 8-9 hours, but more often I sleep anywhere from 3-6 hours. Good information. Thank you.
Love the dance... that kind of movement - and no doubt your enjoyment of it - is fantastic! Just the strength training and possibly tracking the protein.
Dance is Country Ballroom Competition. Thank you!
I appreciate your videos a lot, which is why I want to share that the sound is poor on most of them.😢... Except when it's voice-over.
Good to know that’s happening for you!
Love LMNT- game changer for real hydration.
Yes!!
Such great insight. Thank you so much for the video!
Great reminders !
Thank You for the video.
If you have time to, click, swipe and tap - then you have time.
it's the right kind of salt...celtic salt the best
congrats! You flipping nailed it!
This is excellent!! Thank you for this great information
Thank you. Looking forward to learning from you.
Can you please show us what meals can make your protein goal possible? I don’t understand what to eat that works…. What do you eat in a day?
Sure and there are a couple protein vids on the channel.. check them out
So well said! Thank you❤
Looking great, and good advice thank you
So helpful and very doable
Just found your channel!!! Just turned 68 years old this year! I'm in ok shape but have alot of fat on my belly!!! I live on a hobby farm with my 8 dogs and 4 rescue cats, I am always on the move! My legs and arms are toned. it's just my stomach! Also, what would be a simple exercise for the dangle under my arm??? Thanks!
Great video! That's interesting about the alcohol timing.
Regarding Protein, I heard if you add a zero to the total grams of protein and if that number is less than total calories, you are eating lean protein.
Interesting. Lean protein isn’t always the goal tho… say salmon or halibut, eggs, are also good sources of protein but not lean.
It’s not that you are eating lean protein. If the number is the same or more than the calories, it’s considered high protein.
@@Flipping50TV
Agree! - too much protein without the accompanying fat content can be a dangerous prospect.
(Referring to Rabbit Starvation , i.e. 'protein poisoning ' definitely a 'thing' to beware of.
But that formula - adding a zero to the protein content - then comparing to # of Kcals in the same protion...
Is primarily for ensuring your CALORIES (not fat) are at a reasonable level, compared to your protein intake in that particular protein source (& portion) you intend to consume.
It is related to fat content, of course - because fat is calorically dense - but it's mostly useful for those trying to meet high protein goals, without an unreasonably high caloric intake - as a tradeoff -
(in pursuing higher dietary protein intake).
(If that makes sense)...😏
Your dog is adorable and thanks.
I was distracted by your pup! LOL Doggo was totally trying to get your attention! I listened to you but watched the pup.
Gotta love them!! After a while it’s like living next to railroad tracks.. you don’t even hear trains
Im 51 and gaining weight do to post menopause! I lift weights but doesn't seem to be helping me to lose weight!
How are you doing I with the other pieces?
@@Flipping50TV Some hot flashes but other than the weight gain I'm doing really good!
Lifting does not lead to fat loss. U can’t outexercise poor diet. Even outlift.
U must change ur macros.
@@YeshuaKingMessiah How do I figure out my macros
Smiling helps too 😊
LMN is the electrolyte I use and I agree with you. I love it! I actually get the chocolate flavors and put it in my coffee
I should send you mine! I don’t like the chocolate or the chili pepper!!
@@Flipping50TV I think I tried the chili pepper in a sample pack and I like that one as well. 😁
Is 1 pound 0 .4 of a kilogram? I always wanted to know why America didn’t change from imperial to metric🧐
So did all of us that had to learn the metric system in elementary school as if we were going to!! Lbs / 2.2 = kg
23 min into the video and no exercises!!! OMG why ppl just do what is said in the titles! Googbye
Hi! It says “non exercise “ ways … did you perhaps misread ? Most of videos are not workouts but education so you know why
Liquid IV...for electrolytes.
I prefer LMNT or high quality salts (BASE)
Has she had any work done to remove wrinkles on the face? If not..wow....de ag4s you keeping up the excercise!
She as in me? Uh.. no there won’t be any “work” done.. good living . Thank you soo much! #youstillgotitgirl
For sure ditch the alcohol.
I tried really hard to watch this video but couldn't concentrate due to the scrolling writing in box next to your head :(.
Where? Is that the cc (closed captioning) because you can turn this off in your TH-cam controls. It can also be turned off in your TV’s remote control settings.
How does Iodine (thyroid function) in salt show up for you or at all? I recently was given a complimentary pamphlet from my Health Food Store and remembered this was a thing when I was in my 23-30 range. I bought Himalayan Salt for that reason. And according to what I read we loose Iodine easily and the thyroid regulates all bodily functions.
You might like to follow Sara Banta of Accelerated Health. There are two sides… some docs -Dr Alan Christensen talks about excess iodine. Sara discusses the opposite and what temporarily will occur if you switch to increase. It’s fascinating.
Good info all the best from London.
Love, love your videos do you have a video on home gym must have essentials 😉
Definitely out during Covid in 2020. Search on the channel.
Thank you for the info! Great stuff! I will be turning 60 this year. I love your dog. What type of dog is it?
Happy birthday!! It feels great to be here! Moses is a mini bernedoodle… just celebrated 1 st birthday!
I will be 66 in 2 weeks. Highest weight this past year: 195. Weight now: 158. Ideal weight: 135 or so. 135g protein way too much for me. I have a very slow digestion. I stopped all sugar, alcohol (stopped at least 10 years ago); consume minimum of carbs (less bread), minimum of processed foods (mostly meat products from the freezer section, thinking about making a roast instead). Water I have probably not been drinking enough: 4x200 ml black coffee, herbal tea & black tea + maybe 800-1200 ml plain water a day. I add fiber to yogurt, psyllium and flax. Still difficult to poop every day. Adding salt to anything causes water retention for me, I avoid anything with added salt and do not add salt. Potassium and magnesium I do supplement. My father, who made it to 92, also had to restrict salt and supplement with potassium. So far I've avoided most doctors and all surgeries. Exercise is challenging due to Parkinsons. I still find your video encouraging, because I cannot physically do a lot of walking, hiking, lifting or aerobics and I do not like groups. So I watched a few chair exercise videos and I can do those with the video in between watching news, etc.
I do live alone (with a dog), without family and prefer it that way. So I do clean, do laundry, and squat when I am waiting for the kettle to boil or the toast to toast. Inversion helps me with my spine/back issues. I try to take the trash out more often, requires a 5 minute walk down the street and back to the Municipal bin. I cannot control my dog easily, she's stronger than me, but I at least make an effort to get out of my chair and go stand in the yard with her instead of just opening the door. These little things do add up. All movement helps Parkinson's which without movement sort of freezes the body and causes muscle cramps, in addition to tremors which are my main symptom. Intermittent fasting has helped with this (less medicine not more).
Suggestions?
Aviva in Akko
Try eliminating grains completely for a month or even better 2.
It’s not hard if go keto. Replace with fat, highly satiating.
Look at EONutrition channel, vitamin B1 - a particular kind - to help with Parkinsons. Research showing that Parkinsons caused by a bacteria in the gut. Constipation is a cardinal sign of this. Take TTFD - a type of B1 created from garlic. Available in USA and Japan.
Great information!
Deborah, what do you think of the vibrating plate? This is my first time on your channel and I'm very impressed of your knowledge and clear presentation. I'm female and 68. Subscribing btw 😊
Boosted all aspects of my bone density in 11 months. For someone who lifts heavy and does impact already.. that’s significant. HTTPS://www.flippingfifty.com/powerplate code : flipping50
@@Flipping50TV thank you! 😃