25 Simple Rules for Optimal Health, Wellness & Fitness over 50

Real quick, before we dive into this episode, I have a little sleep secret I want to tell you about. Look, sleep is crucial for your fitness, but it's crucial for just plain old everyday life and function. And I find I sleep great unless I have a migraine. And I've had more than my fair share since perimenopause all the way through postmenopause. My secret weapon was Blue Sky CBD sleep gels. Each gel contains 25 milligrams of CBD and 25 milligrams CBN for deep restorative sleep. Something about it helps to reduce inflammation, which I believe for me was key in helping me get to sleep. But the biggest thing is so many of the over-the-counter solutions, whether for sleep or migraines, can ruin gut health and liver health. Neither one of those did I want to be problematic for me. So this option is recommended by healthcare providers worldwide and backed by thousands of happy customers, many of whom come from our Flipping 50 community. There is zero THC, so it's non-habit-forming. It's made by a trusted family-owned company that we all can feel good about. Third-party tested for purity and potency. And if you're interested, you too can try a sample for just $6. But even better, you can get 30% off forever with discount code FLIPPING50. That's flipping 5-0. Just go to flipping50.com/blueskycbd. We'll put that link in the show notes and you'll find it everywhere on Flipping 50 at my favorites. What are you waiting for? Good night. Okay, right away there's 25, 25 simple rules for optimal health, wellness, and fitness after 50. And immediately somebody listening is saying, "25 doesn't sound simple." And here's the biggest point, that you don't need all 25. I think if you followed potentially 5 of these, and you probably already are, you would be there. So let's dive in. You're in perimenopause, menopause, or postmenopause, and you're not slowing down, you're just getting started. But the old rules don't apply anymore. The workouts that worked before, they're working against you now. The advice you've been given, incomplete at best. I'm Debra Atkinson, and I'm the founder of Flipping 50. Pioneer in fitness for women in midlife for more than 40 years. I've been in the trenches with women just like you, and for the last 12, right here on this podcast, and, and the founder of Flipping 50: The Stronger Way app and membership. Welcome to Flipping 50: The Stronger Way, where science meets strength, where you'll find the tools, research, and real talk to build the body and the life you want in your second half. Each week you'll get evidence-based exercise and nutrition strategies, conversations with leading experts, and honest answers to the questions your doctor didn't get answers to in medical school and doesn't have time to answer in an appointment. This is your show. Let's get stronger. Hey, welcome back to those of you that are OGs, meaning old goats, greatest of all time. Okay, that's what that stands for. Don't take offense to that. I am so glad you're here. And if you're listening for the first time, this is potentially a fun one and maybe not a fair view of the podcast. Normally we cover the science related to menopause, post-menopause, pre-menopause compared to peri and post-menopause, what's happening to us in hormonal change and how exercise affects that. So we talk about the physiology of exercise and the kinesiology of your body and how that is impacted by menopause. Today is much more of a step back from actual science, from sharing a peer-reviewed journal or longitudinal study. And it's really a look at how I personally, in the boat with you at 62, now would say, "Can we just summarize it and make it easier?" And again, I give a nod to the fact that there's 25 making it not easy at all, not if you had to do them all. But look, you know, at one point you had to learn 26 letters and now look what you do with them. So this too is not about perfection, but it's about looking at how I simplify. And so these are 25 maybe takes on the same theme, and I hope that you will agree. But what I would love is for you to help me rewrite this episode or continue it. And what would you add that you've learned. And I take it all in in this one because we know, and we've known for almost 3 decades now, you can't separate the mind or the body and the spirit. I mean, they're one and the same. Every thought you think, every cell in your body hears. The Biology of Belief, a book or audio by Bruce Lipton, first came out long before I ever heard of Dr. Joe Dispenza. And I'd be willing to bet you may not have been or attended, but that you've heard of Dr. Joe Dispenza. And I went back to school in grad school in 1989 and wanted to study exercise and sports psychology because I knew we had no hope of getting to below the shoulders if we didn't get to above the shoulders. So this is really a combination of the science, of the physiology, kinesiology, and also the psychology. And some of it is so very simple, you probably know it and your grandmother told it to you. And that's the beauty of it. And I think how we pull back from social media if it drives you crazy and realize maybe we need a break from it in all of the chaos and that feeling of missing out. And honestly, I think when you go on social media so frequently, so often, because it is addictive, you still leave after doing it feeling like you're missing out when you're not on it. Am I right? And I think taking a really good break— and we've just launched into summer, so truth be told, I'm doing this the week before we leave for for the Flipping 50 retreat in Colorado early summer. And so this is a getting ready so I can leave the team with some content as I'm recording. But I took a 3-day weekend break, a big break from social media, and things get posted, but you gotta know I don't always do those postings. And sometimes we create that content in advance. A lot of times it is on the fly. But I try to do it and get off of it, and I encourage you to think about your own feelings that social media brings up. And if it's not good, let's figure out a way to make it better. All right, let's dive in. And this is not David Letterman style, okay? This is Debra Atkinson style, and we're just going from number 1, and I think number 1 is really important. So I'm going to give these to you faster than an interval, so I want you to be ready. You may want to play this one again. Number 1 is find the people that lift you up and are willing to call BS when you need it. That's 2 things right there, but I think the people that lift you up have to have both qualities. You got to surround yourself with people who are willing to call BS. And I, I am realizing I've just spent a year with someone that I'm not sure about at this point. You know, it was a lift up and then maybe not. And I don't think we did call BS for each other. And I'm thinking, why would we want to invest time and energy in a relationship that was that? So I hope you're willing to reflect on that too. Number 2, don't trust other people's advice until you trust those other people. And then if you decide Test it for yourself. And I mean this about exercise, digging into the exercise of lifting heavy versus not, of doing HIIT versus not, of trying to get 10,000 steps versus not, or of eating protein and how much, or trying cottage cheese and yogurt and looking at dairy versus— If it's not working for you, whatever you're doing is not working for you, then I'd say You're in the market for testing something. But if you're going to do your experiment with you giving the data, do them like a scientist would. Measure, be consistent, give it a start and a stop, and then measure again. Number 3, move your body regularly. So easy, so easy, and yet we don't do it. The more you move daily, the less exercise you'll need. Although as we age, we all need some conscious muscle building, mobility enhancing, and breathlessness in our lives. We may need less of it if we're moving more. Number 4, challenge yourself to do hard things, both in physical exercise and in your life goals. If you are listening to this and you're within earshot, I'll give you a great example and I'll invite you to come and explore it with me. If you're thinking, I, I don't want to do what I've been doing, or I've never done this, but I really would love to be a menopause fitness coach. And you're thinking, I don't know, it's too late for me, it's too late to start something. You know, historically, if you look at some of the greatest female leaders that we have had through history, they didn't start early, they did start late, and they led later in life. More eloquently, potentially, because they have the wisdom, the wisdom of patience, the wisdom to be quiet, the wisdom to listen. And maybe, maybe we had to be here as old as we are with the experience that we have in order to be ready to start it. But I think that if you want it, you have a goal or a desire to do it, there is something behind it that you have the ability to go and get it. So consider that your invitation to explore that with me. Speak your mind. The world needs more strong female voices and fewer copycat influencers. You know, I really hate this word grifter. I've been called a grifter, in fact. And I wonder, were you around in 2013 when I was one of the only people talking about this? And how can you— it is like, okay, um, I don't have millions and we're not putting millions or hundreds of thousands into a PR firm and marketing me, but I've been here. So, you know, and, and you cannot teach in kinesiology or lecture internationally for the agencies I do and fake it, but That is what people are doing online when they don't agree with you, when they don't like what you're saying, they will argue the point. And it's like, again, a good break from social media sometimes is warranted, but make sure that you speak your mind and you are not afraid to kind of die on the hill with the flag, no matter what other people think. Because I think there is a point— I know that I felt this— but at 60, I was like, what am I doing? I can't be quiet. I'm gonna let people know. It might ruffle a few feathers, but I've got to be honest and open about my thoughts. The 42 years behind me have led to a certain body of knowledge, and that's an important thing to share. You've got your own. Share it. Hey friends, picture this. I'm at SeaWorld holding my 3-year-old and we're at the dolphin pool and spontaneously holding up his little fish, he says, "Here, honey," and starts calling the dolphins over. The cutest darn thing. But who doesn't love dolphins? And if you do, here's another reason to love them. They've unlocked a core secret to aging for all of us. I've added a new supplement to my routine, an essential fatty acid, and I'm beginning to pay more attention to the health of my cells as much as I do my muscles and agility. It's C15 from Fatty15, the first emerging essential fatty acid to be discovered in more than 90 years. It is an incredible scientific breakthrough to support your long-term health and wellness, and you guessed it, healthy, powerful aging. Fatty15 co-founder Dr. Stephanie Van Watson discovered the benefits of C15 while working with the US Navy to improve the health and welfare of older dolphins. Cool job, right? Based on over 100 studies, we now know C15 strengthens our cells. It's foundational as a healthy aging nutrient which helps to slow aging at the cellular level. In fact, when our cells don't have enough C15, they become more fragile and they age age faster. And when your cells age faster, the body ages faster too. This eventually led to studies finding the first new nutritional deficiency to emerge in 75 years. It has a name: Cellular Fragility Syndrome, caused by a lack of the C15. As many as 1 in 3 people worldwide have low C15 levels and fragile cells. To help support and optimize healthy aging, a team of doctors funded by the US Navy spent over a decade to develop the pure, science-backed, bioavailable C15 ingredient in Fatty15. I've been taking and recommending omega-3 supplements for decades. It turns out Fatty15 has 3 times more cellular benefits than EPA, which is a key Omega-3. Further, omega-3s are fragile and susceptible to oxidation. We knew this, but Fatty 15 protects against damaging oxidation, so you actually take and get what you need to the cells. I've been using Fatty 15 now for almost 3 months. What I'm noticing most is better mood and more energy, all giving me more focus and concentration throughout the day. It's a small capsule once a day. But they also make gummies. And if you, like me, like to test, not guess, there is a test you can take that some doctors already use in a regular fatty acid panel. They also clinically test for relevant signs of low C15, like lower hemoglobin, high ferritin levels, and elevated liver enzymes. These symptoms, they're often kind of mysteries when I'm working with clients, like begging the question, why? What caused this. Now maybe we have an answer. Fatty15 is on a mission to support healthy aging for all, including all ages and stages of life. You can get an additional 15% off their 90-day subscription starter kit by going to fatty15.com/Flipping50 and use code Flipping50 at checkout. Define good habits and just be consistent. What are good habits that work for you? Do them consistently until they start not to work, and then start changing them. That's it. 7 is get serious— curious instead of judgmental. That was a Freudian slip, almost serious instead of curious. But get curious instead of judgmental, and most of all with yourself. But I think this applies so well to other people, and this maybe in the online space is also warranted. You know, with the online space and social media, we have access to people on a regular basis like Dr. Stuart Phillips and Dr. Abby Smith Ryan. We can see what they're doing in their labs on a regular basis, see what they're publishing. However, there's also this, you know, we can judge what they're doing. If you don't agree with something, be curious about it. What might be their motivation? Why are they doing that? What's behind it? Is a productive conversation and hopefully one that you can reach out and have with somebody. We don't have people on this podcast when we interview that we only, only those that we agree with. We have to have opinions that are counter to what we do. We have people on who do the same thing that we do, but not necessarily who are doing it in the same way. And that makes for a lively conversation where both parties grow. We're not trying to have a persuasive argument. We're trying to not have a debate. We're trying to just learn and open up our own minds, because in the end, it's about you. How do you benefit in the circle of the world that you have? How do they benefit? 8 is prioritize sleep to cash in on the benefits from your movement and to have the energy and the focus to do it again. Prioritize your sleep means lots of things. Some of you just need to shut the TV off sooner, right? You need to get a good book, not such a great book, so that you don't want to read another chapter and another one and another one, but you actually can put it down. But there's also, if it's not working, that you search for solutions that will. Sleep Yourself Strong is one of our eGuides because sleep is so important. And I repeatedly to client after client after client went through, here's the things that I want you to try. You tell me which of these would you like to try first? And so rather than repeat it over and over and wait until somebody could work with me, I now give it away. So it's there for you if you want it. Number 9: If it feels wrong, off, or out of alignment with your values, walk away or say no. End of story. Number 10: Eat your vegetables and vary them so you get good gut diversity. Also realize that the non-starchy vegetables like the broccoli, the green beans, the carrots, the cauliflower, the asparagus, All of those are non-starchy vegetables. They don't have a lot of fiber in them. They're fibrous. Big difference. But if we're counting grams of fiber, although those foods are really helpful for us and help diversity of micronutrients, so do vary those, but it is fiber sources we also need to from our vegetables. And those vegetables might be winter squashes, um, Sweet potatoes, white potatoes cooked and cooled would be a little bit better for you. Okay, next up, drink pure water. So test it, but if it's filtered, realize what we're filtering out is the bad stuff and also the micronutrients, so the electrolytes. So you've got to load them back in with some kind of electrolytes and some sodium, some Celtic salt, some magnesium and sodium and potassium as well. So make sure that you're getting all of that put back in. For a lighter dose and just starting, Ultima might be more juicy for kids, and Element if you're out there literally in the elements and need a little bit more replenishment, or it's hot and it's humid and you're exercising. All the above. Check the quality of the air that you breathe in daily. Indoor and out. So where you live really matters. You know, I moved from Phoenix, Scottsdale area, and, you know, no contest, the sky and the sunsets in Phoenix are amazing. However, and I moved next to the mountains, so there were very few lights and people were discouraged from putting, you know, lights in their backyard because we could see the stars. It was amazing. However, I would go and then look toward the city and I would just see layers of smog, like literally that, that gray layer of smog. Sometimes it was pretty deep before you could see blue sky. And I've moved to the Midwest, and one of the first things I did when I got here was November, the air was crisp, deep breaths. It was amazing. The air quality was so good. However, It's then spring and summer, and you know what's happening is pesticides, herbicides. I mean, they're— it's in the air. A lot of people fertilizing their lawns, and that's a whole other problem. There was no lawn in Scottsdale and Phoenix, so there was less of that going on. Dirt, dust, smog, yes. But anywhere you live, think about the quality of the air that you're breathing in when you're outdoors, and be careful and safe as much as you can. And as you come indoors, I'm in an older house, new to me, but older house. And it probably was owned by the right person, a heating and plumbing expert. And so I probably got the best of the best, but I'm still using an air filter in my bedroom so that those 8 or 9, if I'm lucky, hours of sleep I get, I'm breathing in higher quality air because of it. Consider what will happen as you reduce sinus infections, you reduce that cough, cough, cough, that clogged up hacking feeling and you reduce allergens. And it actually helps significantly when like seasonal allergies come out. You know, there was a period of time where I know I must've been exposed to a lot of allergens and you just reach a tipping point. Your body can handle so much, but then if you're taking in maybe foods that aren't your favorite or your, your body's favorite, you may like them, and you're breathing in polluted air and/or pesticides, herbicides, and then the pollen starts to happen, and/or you're swimming in chlorine— lots of these were mine— you may start sneezing more and have more challenge with allergies because your body is just like, "I can't handle all these things. I, I could do okay to a certain limit." And similarly, breathing in air that's going through filters can make such a huge difference. I will put the link to the Air Doctor that I use down below. I gave it to my son and daughter-in-law as a Christmas gift because— and I had to feel this one out because that's not a gift that's kind of like a vacuum cleaner, um, not to me, but I felt like it might be to them. And when I talk to them about it, I'm like, you know, if you're interested, it would be great because you got the dogs and, you know, you want the baby. I wanted the baby to get cleaner air. And they were like, yeah, that'd be great. And so I have been their grandma daycare basically for, you know, 10 days very recently. The dog toots and the thing just fires right on up. My daughter-in-law walked by with perfume on, and again it went like boom. I was cooking like pounds and pounds of hamburger for them, and it went up. And so trust me, I've seen it work. Now mine doesn't do that except for once it kicked in because I was making bacon in my kitchen 3 rooms away. And you know what bacon does to your house, or cooking fish I'm guessing would do the same. Well worth it. It's, it's doing its job, I have no doubt. Okay, next. Start new things. You won't be good at things that you've never done before, but you will get better. Start them anyway. 14. Smile more often and watch what happens to others around you and to your own mood. It is like a miracle. And I don't know about you, but I am one who, if I'm sitting and I'm thoughtful, I believe the term is resting bitch face. I have one, trying to shake it because it's not attractive. So there's that. 15 is be kind. It took me going through a family tragedy to really understand this fully. We don't know what somebody else is going through. Small benign statements or judgment of from being in a bad mood, or you pass somebody on the sidewalk, it's like they didn't even say hello. You know, I remember my son would be in the jogging stroller when he was, you know, 1.5 to 2.5 years old, right around then. And he would have learned to say hello, and somebody would— he would pass somebody, or they would see them, and he would be like, hello! And they wouldn't say anything. Like, hello! I'm like, my feelings exactly. But not anymore. I was running an errand for my niece, and I was buying 3 little suits, blazers, for my nephews who were going to be wearing them to their dad's funeral. And the clerk at the counter said, "Oh, are you in a wedding? Are they in a wedding?" And she was all excited and glowing, and I'm like, can she not see my tear-stained face? And, you know, under my breath I'm thinking, you know, you had a 50/50 chance, bitch, and you missed it. And I say that because I really was feeling that at the moment. It was a very rough time. But it dawned on me that we just don't know. People who are grieving and going through terrible things have to buy groceries, and we see them at the store and walking their dogs and in the neighborhood. And sometimes their lack of a smile or a nod or eye contact is not about you at all. And yet we have no idea. You won't know them. So the rule really is be kind to everybody. 16 is spend time alone. You're actually very cool. Don't forget that. 17, spend time with others. So yes, do both. Social connections matter more for us later in life. I think it does matter that you enjoy spending time with yourself, but for women, the more frequently they connect with other women, the longer they live. 18, make sure you have some purpose that lights you up every morning to get out of bed. And 19, strengthen your legs. It predicts your longevity and your cognition, your mental ability, later years. It's from Gerontology in 2016. It is more than just being able to get up from a chair or the toilet. 20. Recover from exercise and life stressors and don't skip or skimp to push through. Really, if you are pushing through every time, you're missing the most important part of the workout—the recovery. 21. Stop counting calories and make every calorie count. The rest often takes care of itself. I know there are those who say you need to count, you need to weigh every morsel that you put into your mouth, and maybe for a a short time, that would be valuable. But for a long period of time, I think that's obsessive. I think it overrides everything, like your feelings of hunger and satiety and your ability to detect fullness. And so you're surrounded by, by it everywhere— on a menu, the number of calories that something has, the macronutrients. And we've been led to believe, and you've been spoofed, that if it has protein in it, it must be better. That is a falsity. So is that a word? I don't know, but we're going with it. Okay. 22: Issues are stored in your tissues. And if you've reached 50, 60, 70-something, and you know that in your past there was trauma that you were not old enough or wise enough to be able to handle, And yet right now your health is suffering, you're in pain, your joints ache, and otherwise you have extreme health. I have witnessed many women who are carrying excess weight who have had trauma, and some of them are well aware of it, but they don't deal with it. They simply are aware of it, and acknowledging it is a first step, but you may need to deal with that. Changing the diet and the exercise are just easy compared to dealing with emotional traumas. I get it. But if you've cleaned up your house everywhere else, it may be time to look at this. 23: think about what you do want to be true in your life more than what you don't. Repeating the same habits and actions and ruminating in the same problems gets the same results. And look, we all go through this spiraling cycle. I very often have— if I wake up in the middle of the night, and I do that rarely, but when I do, it's because I'm worried about something. And you have to pull yourself out of that. You need a trick, and you got to be able to figure out what that is for yourself. No matter what the problem is, the answer is exercise. Bad day, bad mood, argument, need energy, strength, endurance, stamina, bones, muscles, brain health, memory, depression, Exercise will always make it better. And 25, use all the data that your body gives you to make your choices. Don't let anybody else override that. All right, now what did I miss? I would love to hear your input on this one. Was there one that resonated with you? We'll put this list in the show notes today, so please come on over to flipping50.com/podcast for the exact show I can't tell you what it is right now, but it is the 25 Rules, and you'll see all of the podcast icons if you're going in real time. I cannot wait to hear from you, and I would love you to do me a favor. We need to spread the word about what's possible for women gaining strength, gaining years in your life, but more importantly, life in their years. If you would be so kind as to share this podcast with someone if it mattered to you, I'd be so appreciative. What are you waiting for? Let's start Flipping 50. The information shared on Flipping 50 the Stronger Way is for educational and informational purposes only and not intended as a substitute for medical advice, diagnosis, or treatment. Always consult your physician or qualified health care provider before beginning any exercise program, making changes to your diet, or adjusting any medications or supplements. Individual results may vary. Debra Atkinson and Flipping 50 are not responsible for any injury or adverse outcomes resulting from information presented on this podcast.