In this short recap episode of the Flipping 50: The Stronger Way podcast, host Debra Atkinson asks Dr. Bill Campbell, PhD, to give three concrete pieces of advice for women navigating perimenopause, menopause, or post‑menopause who feel overwhelmed by conflicting information. Dr. Campbell emphasizes (1) not abandoning a regular fitness routine because exercise delivers benefits far beyond body‑composition—such as mental health support, metabolic health, cardiovascular protection, and reduced cancer risk; (2) becoming educated about menopause hormone therapy, acknowledging that while it isn’t mandatory, understanding its potential to improve sleep, hot‑flash symptoms, anxiety, and overall quality of life can empower informed decisions; and (3) optimizing protein intake to maximize the gains from training, aid recovery, and support muscle maintenance during hormonal transitions. The episode also highlights Debra’s 40‑year experience supporting midlife women, the Flipping 50 platform’s evidence‑based approach, and mentions related “reset” challenges (e.g., Hot Not Bothered, Blissmas) designed to help women adjust movement patterns and address issues like HPA‑axis dysfunction. A disclaimer reminds listeners that the content is educational, not medical advice, and encourages consulting healthcare professionals before making changes.
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In this short episode with Dr. Bill Campbell, PhD, I asked him to make it very personal, and you're never gonna do your spouse wrong. What it would be he would tell his wife if she said, "I'm overwhelmed. I'm confused by all of the information out there." What three things would he say? Focus on these. And in this episode is his answer. 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, the 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. Let's make it personal without bringing your wife into the conversation, and we won't talk about her because she's not here. But if your wife said, to you, I'm overwhelmed by all the advice. What 3 things would you tell her based on your experience are key to focus on?
Yeah. Well, and to that point, my wife has given me permission to just— because for a while, you know, that was not— she didn't want me to talk about it. And then at some point, she's like, hey, I think you should talk about this. Everything I say is with her blessing.
Great.
The one, you say 3 things. So, one, I would say, don't abandon your fitness lifestyle. Women, and I get this a lot, like, I'm doing all the things, I'm tracking my protein, I'm lifting weights, I'm getting my steps in, and I'm still gaining weight, and I can't lose it. And, why do I even do it? And, that hurts. That hurts me because it's like, I am empathetic to gaining excess body fat, and that does have some health issues associated with it. But, there are so many more things that are happening to your body that you can't see that your fitness lifestyle is helping. So, I always call these beyond the mirror things. Mm-hmm. Exercise is just as effective as antidepressants for treating depression. That has been documented. That doesn't mean people should stop taking their medication and start exercising. It just means if you stopped exercising, maybe you develop higher anxiety, more depression. We know what it does for metabolic health, glucose disposal, cardiovascular disease. I mean, just name your cancer, name it. If you can name it. Yeah. Exercise reduces risk for it. Every single cancer. So that would be the one. Yes, you're not liking the body composition results, but there's more to your— there's more to your humanness than just the amount of muscle and body fat that you carry. I think the second one would be specifically for women in midlife. And I know this can get— this gets a little touchy as well, kind of like the adrenal sufficiency, but at least consider a conversation about hormone therapy, menopause therapy, again, whatever you want to call it. I'm not saying you should go on it, but if I've— I have come across people who are just, nope, that's not an option. And when I ask why, there's not— never— there's oftentimes not a good answer. Sometimes there is. But if it can help, then at least know, or at least be able to articulate why you wouldn't consider it. And again, I'm very biased because I saw how it changed my wife's quality of life. So take that for what it's worth. I am biased from a lived experience on that. And again, if your hormones are Addressed, there's a chance that it makes you feel like embracing a fitness lifestyle or not having as much anxiety or being able to sleep without nights hot flashes and and sweats throughout the night. So that would be a second one: just being educated on this because me and my wife were not. So embrace your fit. Don't give up on your fitness. Educate yourself about. Hormone therapy. What would be the third one? Um, I guess I'll just go back to optimized protein. I don't know, that's an easy one for me. Yeah, optimizing protein rewards your efforts from your fitness lifestyle. So, it helps build muscle.
Yeah.
Helps you recover, uh, helps you not— you're not going to be as sore. So, yeah, I'm— I Threw it out there, but that's probably what I actually— that probably would be in my top 3.
Yeah, definitely. And back to our earlier conversation, potentially helping body composition changes. So, it targets everything a woman wants. Thank you so much for your time, Bill. Where's the best place for everybody to follow you, get more information from you, and stay in tune with what it is you're working on for them?
Yeah, best place is Instagram. My handle is BillCampbellPhD.
Got it. All right, and we have that in the show notes, everybody, so we will be sure to share it with you. Bill, thank you again. Thanks for your time and everything you're doing for all of those women in, in beyond or before menopause.
Yes, thank you very much for, for having me.
Great chat. So there you have it. In this short episode, we just recap three a three answer to a question that I asked Bill, and if you want the full episode, we will link to this one in the show notes. It was fantastic. He is one of the few who's actually doing research specifically on women who are already active entering menopause. And what's happening with the quote unquote weight loss resistance that many, not all, experience. He's very careful to talk about the fact that we're not planting a seed that this is mandatory or inevitable for all women. And I'm very appreciative that that is his stance because it's also mine. We want everybody to know it could happen. That there's a reason being active, starting your strength training program in your 20s and your 30s so you lay a good foundation could help you sail more smoothly through menopause. But on the flip side, also want to let all of you know who are active women who have consciously taken care of themselves, eaten healthy, done all the things. Are by no means doing things wrong if you've gained weight. Do you've experienced symptoms going through menopause that seem to be stronger than somebody else's? So in the full episode, you'll hear us talk a little bit more about everything, and I hope that you'll listen to that one if you haven't. If you are in need of some reset, some support, we do find. That taking a step back, he and I are on the same page that there isn't a lot of research out there to talk about what do you do in terms of HPA axis dysfunction, also known by physicians as adrenal insufficiency. The lay term that really gets people upset is adrenal fatigue. It's probably the one that we all know the best. But we do a 10 or a 12-day challenge. It's called a reset. It's either the Hot Not Bothered Challenge during the holidays. We do one called Blissmas. And when you need to move, which is always, but you need to change the way you move because what you're doing isn't working, this is how we reset and, at the same time, educate you on what it is that could be happening and why sometimes less is more. At least temporarily. We'll lead to more of that in the show notes. 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 healthcare 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.
