I’m a 66 year old man that has lost about 40lbs. At 5’8” and 190lbs I was active and never considered “heavy”, however I decided 3 years ago to get back into shape. I dusted off my vintage bicycles and got back into riding. This shift in my health has been a very slow process and required daily discipline broken into minutes where I had to choose between staying on my diet and exercise progress…..or not. This focus everyday has gotten easier as I’ve retrained my thinking, a tool I’ve learned during 30 years of sobriety, I am prone to addiction so choosing healthy habits to become addicted to has worked to my advantage. Currently at around 147lbs, I have been practicing intermittent fasting and drinking apple cider vinegar twice a day as well as continued commitment as a cyclist. I go from goal to goal. I don’t kick myself when I eat ice cream or don’t get a “perfect” day, instead I forgive myself and simply get back in line…restart at anytime…always moving forward. This is a lifestyle not a punishment. I have to WANT THIS and it takes a lot of devotion, but this is the only body I get.
That was brilliant, thanks so much. Would love to see a picture of your client afterwards, it would be great to see her success. Once again, thank you! kx
I’m 53 and over exercise, barely sleep and have high cortisol. Lost quite a bit of muscle. This all made sense to me. I have a lot of work to do on myself. Thank you.
I appreciate all of your videos and information and enjoy your caring personality! I am very close to menopause after a long perimenopause, I’m 54, and have been in great shape and very active. But now the cliche menopause belly and nothings working …so I’m trying your approach of more rest, protein , less cardio and more strength training, and not too little calories…. I only have 5 lbs to lose which doesn’t seem like I should be complaint but I’m in this trend of losing lean muscle to fat and watching my body composition change before my eyes. It feels like I have no control and that’s upsetting. It’s so hard to feel like resting is better that overdoing it but maybe I have to do even less. 🤷🏼♀️🤷🏼♀️🤷🏼♀️. Anyway happy holidays and THANK YOU for your great channel! 💖🔥💖🔥
hello i just turned 58mand i workout all the time and go crazy if I dont. But I am like you susan. i have changed in the past 4 years where i dont reconize myself and i hate my thighs. i dont eat alot either and am so confused. I feel if i dont work out i will be worse so i do and still nothing is changing not even the scale and if I do weights i use 3 5 8 10 pounds. and I loveeeeeeeeeeeeethe rebounder but im afraid to even excercise anymore.
@@rebeccatanielian3231 ugh I can relate! Sorry you’re facing that too. At 50 I was in the best shape of my life and doing a lot of challenging events. Then it just went downhill! 😂🤦🏼♀️🤷🏼♀️🥵. I’m going to keep trying Debra’s advice even though the slowing down is counterintuitive to me but I’ll try! Good luck with your trying too! 💕💕💕💪🏻💪🏻💪🏻
Surprised by the comments that this isn't helpful. Are people so used to explicit lists that they cant extrapolate information from a story? Great information. Thank you.
I love the workout schedule you mentioned, and I plan to adopt that in the new year. One thing that I’ve always struggled with is whether to do an upper body day and a lower body day when strength training, or do 2 full-body days. One seems like it would hit each area too little, and the other seems like it would take too long per session.
Total body boosts metabolism.. single body parts you need to do at least twice weekly and 45-60 minutes but the impact on metabolism isn’t the same… and yet adrenal stress may be significant
Thank you for all of this info and perspective. I am exactly in the same situation as you described Jennifer. I will try these suggestions and appreciate them very much.
I weigh about 290 lbs am 188 cm tall and am 61 years old. I do weights 3 x per week with cardio after each session. I swim 2 x per week as well as bike ride and fishing weather permitting. I have been eating small porridge for breakfast, a meat and salad roll for lunch, meat and veg for dinner (medium portion) and yoghurt and fruit in the evening. In 12 months I have lost exactly zero lbs despite all the exercise and moderate diet. I hear you saying that I may not be eating enough but it terrifies me to eat more, I need reassurance lol.
Hi. That was great to hear. Thank you. But i have a question regarding cortisol. I'm pushing 63 & was a slim active healthy person until 10 years ago. In this time i ballooned 4 dress sizes (25-35 kg-too scared to weigh myself), am riddled with arthritis in both his and both knees so walking isn't happening, barely sleep AND, developed adrenal tumours 10 years ago. These are benign but my cortisol is consistently HIGH. to add to this i have never had appetite eating once a day. SO, my question is, lately i have started force feeding myself protein (2 meals a day) & keeping carbs/calories down but cannot budge any weight at all. I'm seriously depressed because the weight and to the arthritis but the arthritis prohibits movement. AND there's the cortisol which no doctor has ever mentioned could contribute to inability to lose weight. They've told me it's contributed which i know because i was growing 1kg every 2wks. Any suggestions to help? With hope.... Jude
I would love to hear how to support sleep during menopause. I work 40 hours a week, desk job- but very stressful. I’m 7 months without cycle and just turned 54. I would love a video on how to stay asleep. I go to bed at 10-10:30pm and wake up at 2:30-3am and cannot go back to sleep. It’s not fun! 😢
The thing that was a game changer for me was increasing my animal protein (I limit red meat and lowered my fats temporarily until I reach my goal. I try to eat mostly fish and some chicken). I consume my ideal body weight in grams. I Incorporating resistance training with light weights for now to my routine. I do not do high intensity cardio which does not work for me. It causes too much stress and my weight loss stalls..l really enjoy your videos. I just subscribed to your channel. I enjoy the content. 👍
struggled with work stress and weight gain, but Aspect Health's strategies helped fit self-care into my busy life. vid's about Jennifer's weight loss journey-interesting insights on balanced approaches. a reminder that balance matters in weight loss journeys. worth considering!
So many questions after watching this. I have just turned 60 -- have been active in the gym all my life, lifting, kickboxing, pilates. At around 56 I began gaining weight around my waist, my back and my hips. My legs and glutes do not feel or look heavy. I have incorporated all the things you just talked about in this video. I exercise less minutes per day but generally 4 times a week, I get good sleep, I have cut way back on alcohol and feel like I still cannot budge the weight. I am 5'9 and 154 lbs. I would like to lose 10 lbs. but mostly changing the fat ratio to my body. I'm confused about macros and calories at this point where I always used to be confident in determining the macros I needed for my body at a younger age. I am so frustrated :(
Are you moving enough? Walking and otherwise getting in steps? And are you eating enough? Most women are skimping on total calories and protein… contributing to total body stress. You may be interested in this : www.flippingfifty.com/hnb-challenge
@@Flipping50TV good point, I workout 4 days a week, I usually walk on the treadmill 25 minutes and lift for 30. If I take a rest day, I usually walk again for 45 minutes. I think my protein is lacking for sure. What are your thoughts on fats and carbs?
I’ve been learning a lot from your videos…I am 55 and started really taking my health journey seriously about 6 months ago. I have been so confused about the right workout schedule for menopause. I have heard 2 heavy and one light strength day, I’ve heard HIIT, I’ve heard Zone 2 cardio, but what is a helpful weekly plan? Right now I’m trying to do 3 strength days, I play tennis one or two days a week, and walk on my strength days to be sure I get steps in. Does that sound okay? And how many days in between strength? Is MWF okay? Thank you so much!
I lost 13 kgs a year ago by mainly walking and weight training, however I hit a plateau and became extremely fatigued, so I started having protein powder after workouts and that enabled me to continue to almost reach my target weight, HOWEVER I did not like how I looked, I felt boxy and looked strange wearing dresses. Although my waist was the thinnest it had been for about 2 years, I cut back on the weights and then I went on holiday for two weeks, in which I did not do any weight training. Since then it has been a struggle to get back to where I was, I have been weight lifting most days for a few months and upped my protein intake to around 110 grams a day, so I felt less fatigued was eating more, however my waist line expanded by 5 cms and my thighs grew like tree trunks. I was not eating junk, just more turkey, lean pork, nuts, etc. I am confused as to why this has happened, as I am following the high strength, lower cardio protocol, yet the results are the opposite of what I want. Is it true that you get bigger before you get smaller? I added more cardio and rest days which has made no difference. I am 43 perhaps in perimenopause stage? What would you suggest?
Are you seeing other changes with perimenopause? Sleep, stress reaction, belly fat that are new to you? You may need to look at HOW you strength train. the sets, reps, and sequence and recovery time between will impact your results significantly. Are you guided by a Strength & conditing coach?
@Flipping50TV No, it is hard to tell, because I have always had trouble sleeping and tired. I switched from dumbbells and barbells to kettlebells, for functional strength.
Let’s say I set a plan that includes the right amount and quality of food for my age and weight, an appropriate amount of exercise including cardio, strength and what you referred to as functional, the right number of rest and recovery days, and of course whatever I need to do to get plenty of good sleep - how long will it take for me to see some changes and results? I would want to know sooner rather than later that I either need to make some changes or stay the course.
If these are new to you… you’ll feel results within a week. There are some factors.. like your current status… what you’ve tried… but as long as you track both your subjective and objective measurements, it doesn’t take long to feel/see results.
I wasn’t looking at the phone when at the 11 minute mark you said stop it when you said she was walking two hours a day and I thought you were talking to us ha ha ha I think it was a cat
I’m 67 and just recently quit taking estradiol/testosterone and Prometrium after 12 years. It put 20 pounds on me that along with exercise, weights and eating low carb, lean meats, I can’t lose weight or inches. My hormone doctor couldn’t get my hormones balanced. I felt like a guinea pig!
Hi! Good for you. What have you tried? What movement do you enjoy? And are you able to access? And do you know what you take in for calories/ and need daily?
@Flipping50TV my main problem is the sweet carvings only at night after my supper. I usually give in to it which leads to a slippery downward slope. I lise weight fairly EASY but do not stY on it. Right now im trying to meet my protein goals of 150 grams daily. I dont count calarues but id say im taking in around 1800-2000
My sleep score is in the 70’s for years on Fitbit. I am post menopausal and have terrible hot AND COLD flashes. I 💯 believe it’s my cortisol. Even though they tested me and it’s normal. How can I get my sleep score better? I take vitamin e and multi vitamin as well as estroven multi symptom w ashwanganda daily.
Hi! That's a loaded question! I need to know so much more about what you've done so far, what your status is.... but to be VERY generic. 1) begin walking daily. Track your steps and get more of them if you're not getting 7000 2) start strength training 2x a week total body. Without lean muscle.... if you lose weight and it includes muscle.. you'll end up weaker, fatter, and sicker. THen start looking at diet.
She's at the lowest she's been for 30 years. But losing weight ... before happiness and living her life? We'll choose life every single time! Preoccupation on weight loss and wait-loss - meainng losing your life because you're waiting for "someday" is not how we roll!
Maybe you already had all of this information, delighted for you then. I've just sat here with a notepad, have gone and bought some more dumbbells and signed up for the 10 day challenge......so while you might have learned nothing I'm here getting life changing info. And this is certainly one of the best content creators that I've found around health and fitness for women in peri or menopause.
Track muscle however… as that too often is a large part of it… leaving you less metabolically healthy and having lost strength and muscle mass for decades ahead
@@Flipping50TVthis ⬆️. I had nice muscle tone from strength training and animal protein about 10 years ago. Read books on plant based eating, followed for about a year, lost my muscle around perimenopause. Not great. Negative impact on my metabolism. I found out my body needs and likes animal protein the hard way.
Thank you this information was so important and clearly explained especially the basal metabolism of 2000 calories just for the body to function- that was key for me!
I’m a 66 year old man that has lost about 40lbs. At 5’8” and 190lbs I was active and never considered “heavy”, however I decided 3 years ago to get back into shape. I dusted off my vintage bicycles and got back into riding. This shift in my health has been a very slow process and required daily discipline broken into minutes where I had to choose between staying on my diet and exercise progress…..or not. This focus everyday has gotten easier as I’ve retrained my thinking, a tool I’ve learned during 30 years of sobriety, I am prone to addiction so choosing healthy habits to become addicted to has worked to my advantage.
Currently at around 147lbs, I have been practicing intermittent fasting and drinking apple cider vinegar twice a day as well as continued commitment as a cyclist. I go from goal to goal. I don’t kick myself when I eat ice cream or don’t get a “perfect” day, instead I forgive myself and simply get back in line…restart at anytime…always moving forward.
This is a lifestyle not a punishment. I have to WANT THIS and it takes a lot of devotion, but this is the only body I get.
That was brilliant, thanks so much. Would love to see a picture of your client afterwards, it would be great to see her success. Once again, thank you! kx
Loved this!
I’m 53 and over exercise, barely sleep and have high cortisol. Lost quite a bit of muscle. This all made sense to me. I have a lot of work to do on myself. Thank you.
Just one step at a time!
I appreciate all of your videos and information and enjoy your caring personality! I am very close to menopause after a long perimenopause, I’m 54, and have been in great shape and very active. But now the cliche menopause belly and nothings working …so I’m trying your approach of more rest, protein , less cardio and more strength training, and not too little calories…. I only have 5 lbs to lose which doesn’t seem like I should be complaint but I’m in this trend of losing lean muscle to fat and watching my body composition change before my eyes. It feels like I have no control and that’s upsetting. It’s so hard to feel like resting is better that overdoing it but maybe I have to do even less. 🤷🏼♀️🤷🏼♀️🤷🏼♀️. Anyway happy holidays and THANK YOU for your great channel! 💖🔥💖🔥
hello i just turned 58mand i workout all the time and go crazy if I dont. But I am like you susan. i have changed in the past 4 years where i dont reconize myself and i hate my thighs. i dont eat alot either and am so confused. I feel if i dont work out i will be worse so i do and still nothing is changing not even the scale and if I do weights i use 3 5 8 10 pounds. and I loveeeeeeeeeeeeethe rebounder but im afraid to even excercise anymore.
@@rebeccatanielian3231 ugh I can relate! Sorry you’re facing that too. At 50 I was in the best shape of my life and doing a lot of challenging events. Then it just went downhill! 😂🤦🏼♀️🤷🏼♀️🥵. I’m going to keep trying Debra’s advice even though the slowing down is counterintuitive to me but I’ll try! Good luck with your trying too! 💕💕💕💪🏻💪🏻💪🏻
Try a reset! You can always go back to what’s not working now!
Surprised by the comments that this isn't helpful. Are people so used to explicit lists that they cant extrapolate information from a story? Great information. Thank you.
Yes! congrats! You flipping nailed it!
I love the workout schedule you mentioned, and I plan to adopt that in the new year. One thing that I’ve always struggled with is whether to do an upper body day and a lower body day when strength training, or do 2 full-body days. One seems like it would hit each area too little, and the other seems like it would take too long per session.
Total body boosts metabolism.. single body parts you need to do at least twice weekly and 45-60 minutes but the impact on metabolism isn’t the same… and yet adrenal stress may be significant
Thank you for all of this info and perspective. I am exactly in the same situation as you described Jennifer. I will try these suggestions and appreciate them very much.
You can do this!!
I saw the same question in a comment below. Sorry. Excellent advise Debora. Thank you.
Super helpful! Thank you so much!
Love the colour coordination of the bookshelf. ❤
😂!!
I weigh about 290 lbs am 188 cm tall and am 61 years old. I do weights 3 x per week with cardio after each session. I swim 2 x per week as well as bike ride and fishing weather permitting. I have been eating small porridge for breakfast, a meat and salad roll for lunch, meat and veg for dinner (medium portion) and yoghurt and fruit in the evening. In 12 months I have lost exactly zero lbs despite all the exercise and moderate diet. I hear you saying that I may not be eating enough but it terrifies me to eat more, I need reassurance lol.
Hi. That was great to hear. Thank you. But i have a question regarding cortisol. I'm pushing 63 & was a slim active healthy person until 10 years ago. In this time i ballooned 4 dress sizes (25-35 kg-too scared to weigh myself), am riddled with arthritis in both his and both knees so walking isn't happening, barely sleep AND, developed adrenal tumours 10 years ago. These are benign but my cortisol is consistently HIGH. to add to this i have never had appetite eating once a day. SO, my question is, lately i have started force feeding myself protein (2 meals a day) & keeping carbs/calories down but cannot budge any weight at all. I'm seriously depressed because the weight and to the arthritis but the arthritis prohibits movement. AND there's the cortisol which no doctor has ever mentioned could contribute to inability to lose weight. They've told me it's contributed which i know because i was growing 1kg every 2wks. Any suggestions to help? With hope.... Jude
Sage advice! TY!
I would love to hear how to support sleep during menopause. I work 40 hours a week, desk job- but very stressful. I’m 7 months without cycle and just turned 54. I would love a video on how to stay asleep. I go to bed at 10-10:30pm and wake up at 2:30-3am and cannot go back to sleep. It’s not fun! 😢
You might like this : www.flippingfifty.com/sleep-yourself-skinny
I hear ya! I’m the same and it’s miserable 😩
'micronised' progesterone in hrt is relly great to stay asleep
I am a believer in hormone replacement. Especially for sleep
I wish there was an interview with the subject
There are at least 2! The Flipping 50 podcast is available everywhere you list to podcasts. Jennifer is also here as a testimonial
The thing that was a game changer for me was increasing my animal protein (I limit red meat and lowered my fats temporarily until I reach my goal. I try to eat mostly fish and some chicken). I consume my ideal body weight in grams. I Incorporating resistance training with light weights for now to my routine. I do not do high intensity cardio which does not work for me. It causes too much stress and my weight loss stalls..l really enjoy your videos. I just subscribed to your channel. I enjoy the content. 👍
Exactly! congrats! You flipping nailed it! It becomes so easy when you learn the right way to support your system
struggled with work stress and weight gain, but Aspect Health's strategies helped fit self-care into my busy life. vid's about Jennifer's weight loss journey-interesting insights on balanced approaches. a reminder that balance matters in weight loss journeys. worth considering!
So many questions after watching this. I have just turned 60 -- have been active in the gym all my life, lifting, kickboxing, pilates. At around 56 I began gaining weight around my waist, my back and my hips. My legs and glutes do not feel or look heavy. I have incorporated all the things you just talked about in this video. I exercise less minutes per day but generally 4 times a week, I get good sleep, I have cut way back on alcohol and feel like I still cannot budge the weight. I am 5'9 and 154 lbs. I would like to lose 10 lbs. but mostly changing the fat ratio to my body. I'm confused about macros and calories at this point where I always used to be confident in determining the macros I needed for my body at a younger age. I am so frustrated :(
Are you moving enough? Walking and otherwise getting in steps? And are you eating enough? Most women are skimping on total calories and protein… contributing to total body stress. You may be interested in this : www.flippingfifty.com/hnb-challenge
@@Flipping50TV good point, I workout 4 days a week, I usually walk on the treadmill 25 minutes and lift for 30. If I take a rest day, I usually walk again for 45 minutes. I think my protein is lacking for sure. What are your thoughts on fats and carbs?
I’ve been learning a lot from your videos…I am 55 and started really taking my health journey seriously about 6 months ago. I have been so confused about the right workout schedule for menopause. I have heard 2 heavy and one light strength day, I’ve heard HIIT, I’ve heard Zone 2 cardio, but what is a helpful weekly plan? Right now I’m trying to do 3 strength days, I play tennis one or two days a week, and walk on my strength days to be sure I get steps in. Does that sound okay? And how many days in between strength? Is MWF okay? Thank you so much!
Awesome….but the most important info seems missing: how’s she doing since doing your protocol??
Since May she’s lost another 25+ lbs and is stronger than ever
I lost 13 kgs a year ago by mainly walking and weight training, however I hit a plateau and became extremely fatigued, so I started having protein powder after workouts and that enabled me to continue to almost reach my target weight, HOWEVER I did not like how I looked, I felt boxy and looked strange wearing dresses. Although my waist was the thinnest it had been for about 2 years, I cut back on the weights and then I went on holiday for two weeks, in which I did not do any weight training. Since then it has been a struggle to get back to where I was, I have been weight lifting most days for a few months and upped my protein intake to around 110 grams a day, so I felt less fatigued was eating more, however my waist line expanded by 5 cms and my thighs grew like tree trunks. I was not eating junk, just more turkey, lean pork, nuts, etc. I am confused as to why this has happened, as I am following the high strength, lower cardio protocol, yet the results are the opposite of what I want. Is it true that you get bigger before you get smaller? I added more cardio and rest days which has made no difference. I am 43 perhaps in perimenopause stage? What would you suggest?
Are you seeing other changes with perimenopause? Sleep, stress reaction, belly fat that are new to you? You may need to look at HOW you strength train. the sets, reps, and sequence and recovery time between will impact your results significantly. Are you guided by a Strength & conditing coach?
@Flipping50TV No, it is hard to tell, because I have always had trouble sleeping and tired. I switched from dumbbells and barbells to kettlebells, for functional strength.
Thanks Debra, good reminders about keeping calorie intake up with good nutrition and sleep. Is this the woman you helped complete a marathon
A half. Yes
Let’s say I set a plan that includes the right amount and quality of food for my age and weight, an appropriate amount of exercise including cardio, strength and what you referred to as functional, the right number of rest and recovery days, and of course whatever I need to do to get plenty of good sleep - how long will it take for me to see some changes and results? I would want to know sooner rather than later that I either need to make some changes or stay the course.
If these are new to you… you’ll feel results within a week. There are some factors.. like your current status… what you’ve tried… but as long as you track both your subjective and objective measurements, it doesn’t take long to feel/see results.
I wasn’t looking at the phone when at the 11 minute mark you said stop it when you said she was walking two hours a day and I thought you were talking to us ha ha ha I think it was a cat
I’m 67 and just recently quit taking estradiol/testosterone and Prometrium after 12 years. It put 20 pounds on me that along with exercise, weights and eating low carb, lean meats, I can’t lose weight or inches. My hormone doctor couldn’t get my hormones balanced. I felt like a guinea pig!
So what does her diet look like...what does she eat and is there IF involved?
Im 65 yo. Beed to loose over 100 pounds. Im just lost on where & how to start. Help please.
Hi! Good for you. What have you tried? What movement do you enjoy? And are you able to access? And do you know what you take in for calories/ and need daily?
@Flipping50TV my main problem is the sweet carvings only at night after my supper. I usually give in to it which leads to a slippery downward slope. I lise weight fairly EASY but do not stY on it. Right now im trying to meet my protein goals of 150 grams daily. I dont count calarues but id say im taking in around 1800-2000
My sleep score is in the 70’s for years on Fitbit. I am post menopausal and have terrible hot AND COLD flashes. I 💯 believe it’s my cortisol. Even though they tested me and it’s normal. How can I get my sleep score better? I take vitamin e and multi vitamin as well as estroven multi symptom w ashwanganda daily.
I found dandelion root tea, will help when you can't sleep.
I need to lose 20 pounds at 62. What’s the best way?
Hi! That's a loaded question! I need to know so much more about what you've done so far, what your status is.... but to be VERY generic. 1) begin walking daily. Track your steps and get more of them if you're not getting 7000 2) start strength training 2x a week total body. Without lean muscle.... if you lose weight and it includes muscle.. you'll end up weaker, fatter, and sicker. THen start looking at diet.
You said now she is happy....but is she losing weight????
She's at the lowest she's been for 30 years. But losing weight ... before happiness and living her life? We'll choose life every single time! Preoccupation on weight loss and wait-loss - meainng losing your life because you're waiting for "someday" is not how we roll!
come to the point.
😆 super appreciate your comment !!
Learned nothing, NOTHING, except that this person can talk endlessly and give zero information. Title is just clickbait, disgraceful. 😖
Appreciate the comment. Why bother to watch and commment?
Maybe you already had all of this information, delighted for you then. I've just sat here with a notepad, have gone and bought some more dumbbells and signed up for the 10 day challenge......so while you might have learned nothing I'm here getting life changing info. And this is certainly one of the best content creators that I've found around health and fitness for women in peri or menopause.
Yes, Agree!
@@strengthofabear2640agree! Well said.
Eat Whole Foods plant based!!! Wt will fall off.
Track muscle however… as that too often is a large part of it… leaving you less metabolically healthy and having lost strength and muscle mass for decades ahead
@@Flipping50TVthis ⬆️. I had nice muscle tone from strength training and animal protein about 10 years ago. Read books on plant based eating, followed for about a year, lost my muscle around perimenopause. Not great. Negative impact on my metabolism. I found out my body needs and likes animal protein the hard way.
Very unclear
How were you confused? We can try to help you understand
Thank you this information was so important and clearly explained especially the basal metabolism of 2000 calories just for the body to function- that was key for me!
88 to go!