Clean Eating, Fasting and Eating Disorders in Menopause

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 FLIPPING50. 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. As we open up this podcast, I've got a couple questions for you. Do you eat clean? Are you reading labels? Are you following any specific kind of diet or rules about when or what you eat? This episode may be for you even if you never identify with having an eating disorder. This guest will break down what it is, not just for you, but potentially for young adult sons and daughters who you influence.

I'm Debra Atkinson, and you're listening to Flipping 50. I started this podcast over a decade ago to answer questions about fitness and menopause and beyond before you know to ask them. The goal: to help accelerate your results with the science and the practical application of proven protocols. While living your best life. There's no more powerful health influencer in the world than a midlife woman. It's not just you, but it's the 3 generations that you influence. My unique 40-year career, including being a university senior lecturer in kinesiology, an industry subject matter expert, an international speaker, to founder of the first and the only exclusively made for menopause and beyond fitness membership in the world. Every week I interview experts behind the science of optimal hormone-balancing fitness and longevity and share answers to our community's questions so you can have the vitality and the energy you want, need, and deserve.

In this episode, Amy Goldsmith and I define orthorexia and the influence of influencers on social media. We discuss the influence of intermittent fasting the use of SMART scales and give you a little taste of motivational interviewing as we roleplay. You'll hear us discuss why in menopause there can be a resurgence of food-related relationship issues and how easily and shockingly quickly one could shift from wanting to eat clean to turning into full-blown orthorexia. My guest is Amy Goldsmith. She's an RD, NLDN. She's the founder of Kindred Nutrition and Kinetics, a private practice that provides evidence-based medical nutrition therapy in sports nutrition and eating disorders, disordered eating. With over 25 years experience in sports nutrition and eating disorder expertise, Amy's an expert in understanding the human body's biochemistry. She works collectively with each client's performance and clinical care team to help them reach their health and wellness goals. As a sports nutritionist and dietitian. Amy's a board member of the International Association for Eating Disorder Professionals. She was previously a member of the Eating Disorder Network of Maryland and a board member of the Maryland Nutrition and Dietetic Association. Amy's been featured in multiple media outlets such as Shape, Self, Parents, the Frederick News-Post, and more. She works directly with local and national sports clubs and collegiate athletes throughout the United States. Stay tuned to this one for you and for somebody that you love. Amy Goldsmith, thank you so much for being here.

I'm so happy to be here. Thanks for having me.

In this whole conversation of all things low energy availability, um, and dare we say, should I really eat that much protein? How much protein should I eat? It's just, I think we're in the middle of, you know, this resurgence of everything that many of went through in our 20s and 30s trying to figure out how do I, you know, do adulting when it comes to nutrition and meals and all of the things. And so many of us get to where we are doing what we are, helping the people we are because of a personal story. So I'd love to unpack a little bit. How did you end up here and how is it that we are talking about eating disorders and menopause today?

Well, I, I've been a dietitian for about 25 years, and I think if we back it up, I was an athlete in high school, as many people are. I had a— dare I say— a career-ending injury where I tore my quadricep in complete half. And yeah, it took about a year and a half for me to recover from that. And I really enjoyed working with my physical therapist at that time. And, you know, this was back in the, in the very early '90s. And I remember him talking a little bit about nutrition and how nutrition can help me. And I had never really heard anything about that. I mean, I'm from an Italian family. We love to eat. Food is very important to us. But I started to get interested in that. And as I did my own research, I recognized that it is important for cancer treatment and it can prevent diseases. And so I was very lucky that I talked to my parents about what I thought I I wanted to do, and my mom was able to set me up with multiple dietitians. So I went right into college knowing that was what I wanted to do. I went to Virginia Tech, and then my internship— I had a couple of sales jobs and clinical jobs, which gave me a lot of strength clinically, um, and then also from a communication purpose. And I started my business 15 years ago. I would call on physicians a lot, and in my local town, they would say, we really need a dietitian, we need to have somebody that we trust that we can refer patients to. And so I took the leap and initially started to see a little bit of everything, but found that one of the highest needs is eating disorder treatment. And I also recognize that not everybody can do it because there has to be a lot of transparency, assertiveness, and knowledge in family systems. So I found I was great at it. And here I am.

Wow. Very cool. I, I have so many questions for you. And this is not the first time— to all of our listeners, if you're, you know, an OG, you've been here for a long time, you know, this isn't the first time we've talked about eating disorders or emotional eating and the challenge. And, and I think, you know, we've all got some degree of it. I mean, all eating is emotional eating. Let's just say that, right? I mean, we come out of the chute and it's emotional from the very beginning. But every celebration, every celebration of life and grief, and it is also intertwined. But I think we've also hit this new high where, you know, it's funny, stereotypes and racism used to be one thing, but now it's like, oh, that's a vegetarian, oh, they're paleo, keto. And, you know, it's like, can we all sit together at a meal? I don't know. So it's there's so much to look at and so many rules and guidelines that I really want to unpack this. But the first question I want to ask you is, so a woman in midlife going through all of the other changes hormonally and in all of those, of course, changing her exercise, do you see a lot of women maybe seeing a recurrence of something they dealt with younger, or do you see women doing this or experiencing these challenges for the first time? Where's, where's the percentage and the truth so that— mostly I ask this for all of you listening so you don't feel alone.

Yeah, I mean, I think I, I can't really put a percentage to it, um, just because I'm one person and have, you know, my own private practice. But I would say I see this, um, both ways, right? So I think that we see it as a resurgence when, you know, somebody had an eating disorder in the past and maybe they didn't do all the work to completion that they needed to do, right? Or they have multiple other stresses that are occurring at the same time. And so this is their natural coping mechanism because not only are women going through menopause, but they are usually at the highest responsibility of their jobs, right? So their career is, is very important. They are taking care of their parents who may be aging, right? And they're saying goodbye to their kids who are going to college. So there's a lot going on. And at the same point, I think for those who never really had an eating disorder or it wasn't diagnosed, it can be a pivotal point where they start to utilize symptoms of disordered eating. So it can happen both ways.

Got it. So helpful to, I think, know that and just know no matter what, again, you're not alone. And, you know, I also have a question with, um, 25 years ago we didn't have to deal with social media.

Yes.

And we now do. It's not just we choose to turn on or turn off the television, it's, it's constant. And You know, I'm sure it's true for my timeline, what I'm shown, because I'm a health and wellness and fitness practitioner, I see more of it. But anyone, any one of my listeners is probably in the same boat. If you're expressing an interest in health or fitness or wellness or physique in any way, shape, or form, pun intended, you're seeing more of it. What does it do to your skin? Does it make it crawl? You know, when you see influencers saying— I mean, this is oh so common— what I eat in a day to maintain my X amount of weight at a certain age, or, you know, showing bare bellies and saying, this is 64. You know, what does this do to you?

I mean, I absolutely loathe social media. I'm a parent of teenagers as well, so I have a 16- a 16 and a 17-year-old, and I was pretty strict with social media just because of my experience of how I see that social media is kind of destroying our society.

Can I ask, do you have girls or boys?

I have one of each.

One of each.

Yes.

Okay.

Yes. I think that social media— I mean, it's been proven that social media directed its algorithm to folks who were struggling with eating disorders during the pandemic. They are being sued for that. So it has been proven that it was something that did worsen eating disorders. And I think that, you know, we are seeing it now everywhere in the world. Social media is an easy way for people to hide behind, you know, being their true self. So we see bullying, we see— it's kind of lies and cheating and, you know, all the things. I'm not a fan.

Yeah, go ahead. Tell me how you really feel. Okay. What And I'm so interested because you have one of each. Does it sit with them differently? Do we as— and I know your study of one and two, but yes, do we as females respond differently than men do?

I think, you know, I think we could probably generalize it and say we do, because I think that from the female population, what I see with the younger kids is they're more interested in the glow-ups. And then, you know, they get their hair done and they take a picture of that and they're doing more kind of posing and things like that. So I think that opens up this whole comparison. Um, I, I do think— I mean, my son is a pretty elite athlete, so I do think that there has to be some management from that perspective too, because they may not be doing glow-ups and things like that, but there's a lot of things that allow for comparison from that point of view as well.

Oh yeah, so very true. Well, and, and in both cases, I think, you know, athletes comparing each other. And, and for guys, it tends to be more, you know, body dysmorphia, muscle dysmorphia. They don't actually see— which is the interesting thing if you've ever dealt with this. So realize, when, when you or I— to all you listeners— when we look in the mirror, if we're dealing with— we don't actually see what, what is there. We see what our belief system and what our mindset and, and most generally we all see our flaws, right? You're forgetting how good things are and you're looking at the things that you dislike. And we all, we all tend to do that. But this kind of opens up that whole— there was anorexia, there was bulimia, and then there was this, okay, now we're all so ultra-healthy. You know, the new term was orthorexia. And, you know, it didn't become a word I was very familiar with probably until, you know, between 10 and 15 years ago. So I don't know how long it's been around, but can you describe that, define it to anybody listening who isn't quite sure what, what is that?

Yeah, orthorexia is when someone develops a kind of obsessiveness or compulsion surrounded around something very specific, like eating only specific ingredients or avoiding specific ingredients or even taking on some of these popular terms like they're going to eat clean, which isn't really a thing, or they're going to go vegan, which, you know, there are— I do work with a lot of patients who are vegan. Usually somebody chooses to go vegan for more morality reasons, right? Like not to, quote unquote, change the way their body looks. And they— this, this obsession is so intensified that you naturally restrict your fuel and it can lead to malnutrition, anxiety, depression, all of the things. So it's not yet recognized in the DSM-5, which is a diagnosis kind of reference for therapists. But it is definitely something that I think continues to surge.

Wow.

Okay, so, you know, talk about, you know, where does a woman—

if she—

and maybe when is a better question prior to this. Let me rephrase this. When does a woman call uncle? Like, I'm sure you or I might identify someone we wish would seek support. And yet it's not going to happen because we want it to. It's not going to happen until an individual is ready. When does that happen? What is— is there usually a trigger or a cue or a— what, what is it?

You know, I wish I could kind of determine what that is. I will say that as I've continued to work in this realm, I am seeing people sicker and later than I would like to. And I think that that coexists with the mental health crisis. What people don't understand sometimes is people adapt to these maladaptive coping mechanisms because it makes them feel safe, even though it's not medically safe. So it's really like an addiction, right? And so a lot of people don't want to— and I don't blame them— sit with their feelings, like when they're feeling anxious or when they're doubting how they look, right? It really stinks to kind of sit in there, evaluate how they're feeling, why they want to feel. It's easier to just say, well, I only want to eat 150 calories for my snack, so let's do that. They hit the mark, they get an endorphin rise, they can move on through the day, if that makes sense, right? So, yeah, yeah, yeah. But I think that what I would like to see is as soon as somebody recognizes that they are, you know, ruminating or compulsively thinking about food all day long, or it's affecting their relationships, or they're socially isolating themselves, that they can recognize, hey, I need to talk to somebody about this, because the longer that they go with these habits, the harder it is to recover.

Without obviously having a full-blown clinical session with you or getting into coaching can you walk us through what are some of those first steps like? Because I think across the board, you know, I know we have brought nutritionists and RDs into our programs, but a lot of people were reluctant to go and see them even though they had access because of the fear of judgment, you know, and maybe the underlying knowledge that some things that I'm really dependent on, habits I'm really dependent on, I'm gonna have to give up or be asked to. How do you get over that, and where do you begin with somebody?

Hey, this is Debra Atkinson. I love creating the Flipping 50 podcast for you, and I have for over a decade. I also love helping midlife women shift not only their physical energy, but their beliefs about what effective exercise looks like and how much it can positively and powerfully impact your life. How you menopause and exercise in menopause determines how you will live, not just now, but decades from now. If you're not exercising right now, you're getting tired, not stronger, or you think you don't have time or the energy to exercise, do a 5-day flip with me. I'll send you one short video a day for 5 days. It's just 15 to 20 minutes long, so you can see exactly how I plan out a fitness plan for myself and for thousands of clients I've worked with. You can get this at Flipping50.com right now.

What are you waiting for? Let's start flipping 50 together.

Yeah, I mean, I think that when people have have fear of judgment, that is a cue that they have an insecurity, right? And so it's easy to kind of place that fear on somebody that you don't even know, and then you're experiencing this anticipatory anxiety. I think when it comes to registered dietitians, you know, we have an ethical code of behavior. We are trained extensively, and, um, we— a lot of us have a lot of experience with social psychology and psychology. So I think, you know, that first step is really kind of building that rapport, right? And I think the important thing is, is that, you know, if you're looking to work with anybody, whether it's a therapist, a psychologist, a physician, you need to go to the person who is an expert in what you're looking for, right? Because if you suspect you have an eating disorder, but you go and work with a dietitian who specializes in diabetes, it's going to be very easy to say, well, they weren't helpful to me. And the reason why is because they're not really trained in all the nuances, um, with eating disorders. So I, from my perspective, you know, somebody comes in, they've already filled out a, a good amount of paperwork, so I have an idea of the foundation. And then we start with that motivational interviewing. I would say probably 100% of the time, as soon as I start to ask ask the first couple of questions, somebody is locked in because they, they understand, she knows what I'm going through. And yeah, I, I would just want to stop right there.

So somebody listening doesn't quite understand what is motivational interviewing. Maybe do you want to pretend that I'm a client and sure we'll do a little role play so that they could get an idea of what that feels like. It sounds really good, but in case missed this and it kind of slid past you. I mean, this is really, I think, uh, kind of a critical moving point so you understand what this would be like.

Yeah, so, um, I may ask you, so tell me how you feel throughout the day. Do you feel like you're hungry often, or do you feel satisfied?

You know, I don't feel ever like my stomach is growling, but I feel like I always want something.

Oh, okay. It sounds like you may experience some hunger, yet you may have trouble understanding what actual hunger cues are. Do you feel confident in knowing your hunger cues?

I have—

no, I'm hardly ever hungry.

Seriously, I just kind of eat Maybe because it's time or because I'm bored or nervous. Yeah.

Ah, I can understand that. Oftentimes people really will feel the nerves in their gut and not have that hunger. That is actually pretty common. I'd love to work with you and discussing some ways we might be able to determine when your brain is giving you that symbol that you are hungry. Are you interested in that?

Yeah, definitely.

Okay.

Okay. We were so good.

Yeah.

Academy Awards. Is that the right thing or is that Grammys?

I don't know. I'm not sure.

I'm just thinking I get to wear the glamorous dress.

Okay.

Right. So, so, so good. And, and I think it's really important if you've never actually been kind of working one-on-one with a coach or I mean, you could say that, that a lot of that will happen also in a therapy session. Yes, just to give an idea. And that's the first time I'm realizing we've never actually done that. So I think very helpful and insightful for anybody to realize this is a non-threatening, and you really are in control. So if you heard, I'm gonna break down, I mean, every time Amy checked in with me, she asked permission. I was in the lead, you know, so you get to decide where— what direction do we go? What do I want to talk about? Yes, so super helpful. What's the, the prognosis? I know we don't— we're not diagnosing, we don't treat, we're not doctors, but how long and/or how short? So immediate gratification, we all love that. How, how long or soon does somebody see a breakthrough, and how long really should they, given we've talked about there may be unresolved, you know, things that didn't get quite all taken care of from teens or 20s. How long does it take, you know, a midlife woman who begins to see something?

I mean, that is a great question. You know, research supports that on average eating disorder treatment or therapy takes about 7 years. So that's on average, right? So we have some people who are definitely you know, below that. And I would say that would be for people who— where we catch the onset of symptoms early. And then we have some people who honestly are longer than that, if not lifelong. Um, but I think that that's one of the neat things with the motivational interviewing is because you can really identify what the pain points are. So if somebody, you know, their pain point is that they're very fatigued when their kids come home and they really have trouble in the evening, the first thing that I'm going to recommend is like maybe looking at that pre-fuel or snack, you know, to prepare them before their kids come home. And it is going to be something that's really safe to them and non-threatening. And really what we're going to assess is how does the energy change and shift, and how does your mood shift. And so picking, you know, their pain points and then being able to assess it in a way that is neutral. So not, you know, how does your— how do when you look in the mirror, you know, that sort of thing. I think you get better results and more buy-in, and they also gain confidence. So they start to trust you. Wow, these recommendations are really good and they've helped me this way. Let's, let's continue to add on to this.

Is there a breaking point? I'm kind of circling back where, you know, the way I would describe it sometimes in seeing someone at this point is they almost had to get sick and tired of being sick and tired.

Yes, yes, yeah, yeah, yeah, absolutely. I think that unfortunately what I see is it's exactly like you said. I mean, you hit the nail on the head. The last person anybody wants to talk to is a dietitian because they know we're going to talk about food, and that is the thing that is very scary to them, right?

Yeah.

Um, and a lot of people get to a place where either a loved one kind of gives them an ultimatum, which that's not really fun because I've really got to work on that rapport building, but I understand it so I can kind of talk to that. Or it's exactly like you said, they are so ill, or they've been to so many other providers that they feel like didn't listen and didn't help them. So sometimes by the time they get to my office, they're completely hopeless, and that's, that's sad.

Talk about fasting. I couldn't let you out of here without tapping into that one. So intermittent fasting is so— what a thing to unpack, you know. I don't love it for, you know, for the reasons of muscle and sarcopenia and what I see is not a great use of what is truly what was meant to be intermittent fasting in the definition of it, but an excuse to go back to the 1970s diet culture, right? You know, and then we're combining caloric deficit in the periods when there is supposed to be an eating window. And it's just, um, from my standpoint, trying to watch and coach someone to exercise through that to build strength, it's just like one foot on the brake and one on the accelerator. What, what, what has that done? This surge of intermittent fasting being, oh, this is the fix. What has that done for eating disorders?

I mean, I think that it's just one of those fads, right? Like, so there is some research that states that intermittent fasting can help with insulin resistance. And sure, of course, I'm sure it can, right? But my way to challenge that is, is we do all have a natural fast, right, from our last evening meal or snack until that morning. And really, it makes more sense to be to me to be a little bit more methodical about the timing of your meals throughout the day. I think though that there is an addiction component to the intermittent fasting again, because you're now tied to kind of the numbers, and I'm only allowed to eat at this particular time. And by the time people eat, they're, they're at that place of starvation. You know, they get such a dopamine rise from eating, it's just really dangerous. And I agree with you, there is absolutely no way an athlete can be successful doing intermittent fasting. You cannot build lean muscle mass, especially with a deficit. So you may see the number on the scale go down, but you're, you're, you're losing your lean muscle mass. So you kind of have to decide, what are my goals?

Yeah. And so what is your recommendation when it comes to use of a scale? You know, it's one of things that I actually promote. And, you know, and I realized that for the wrong person this could actually be a negative, whereas once I too would have said, you know, the way your clothes fit tell you a lot, you know, and don't, don't go compulsive with that. But at this point, for women who are, you know, looking at sarcopenia and/or looking at body fat and wanting to lose weight, it's like I want you to see that muscle. I want you to know how much skeletal muscle, and don't lose that real estate. But where's the push-pull for you with that?

So I think you, you're right, everybody's different. So I have some people that can see their weight and we can really have a good discussion about it, right? Um, weight really measures how much gravity it takes for you to stay on the ground. Um, there's so much more to it. There's, you know, what is your lean mass, What does your visceral fat look like? Have you drank enough water? Are you dehydrated? Did you have a bowel movement? So there's people that you can have those conversations with and they are very rational and they can move on. There's others who, they understand that rationality, but the irrational side of their brain kind of comes out and they have judgment and they're mad at themselves. So for some of my clients, we do wait weights, and they're blind weights, so they trust me to look at the weights and make changes based off of that. I am a big fan of body fat, especially for, you know, women in perimenopause or menopause, as well as athletes. And really what we do is we really focus on that lean muscle mass. So when I take a look at that body fat, I know that their metabolism is gonna be more efficient, work better with that lean muscle mass. So that's really what I take a look at. So So it's really individually I assess that when I'm meeting with my patients, what can they handle.

So good. And I would imagine that there's also the exercise component in the people that you're working with, you know, given we're kind of coming back to calories in, calories out. It's probably about the amount of food and, and all ways of calculating that, but also the type as well as you know, have I earned it or do I need to burn it, that, that game. Where do you see this getting dangerous for somebody?

I think that— I mean, I think it's dangerous for everybody, so I'm a little bit biased. Um, but I feel like, you know, social media has so much misinformation and disinformation, and it happens to be the place that a lot of people go to for their information, right?

And so Yeah, we've substituted it for CNN.

Yes, yes, yes. And I do think there is a component for sure— calories in, calories out. I'm looking at that, I'm calculating that when I'm, you know, meeting with people. And there's other chronic conditions that people are going through, right? Like, what do their hormones look like? Is their thyroid completely healthy? Um, are they battling a disease? So So there are other components, but nobody thinks about those other components because they're looking at that end goal. You know, I'm 140 and I want to get to 132. They completely wipe all that other stuff out. Um, so that's a big point of conversation with me with a lot of my patients. I mean, I work with a lot of athletes who strength train, and that weight might not ever change. Right? But then we do measurements and it blows your mind at how the measurements change. So, um, mic drop!

In case you missed it, everybody, we have just had the mic drop for today.

Yes, yes.

But, but I am sure this has happened to you. So this is you and me in the locker room, we're just letting everybody listen. But I've had many, many a conversation with someone on group coaching, on one-on-one coaching, and it's like, my inches went down, my clothes are fitting better, I'm lifting bigger weights, and I was sure I would have lost weight, but I got on the scale and I didn't lose anything. So they're, they're like, I'm at a high, I'm at a high, this is so great. And then, but you know, like, the bottom line of evaluation is still the number on the scale.

What the hell? I know, I know, I know. And I always say to people at that point, I just sit back and I say, so does getting on the scale help you or hurt you?

Good question. She's a good coach, y'all. She just did there. I did— it did not escape me.

Okay.

I want to ask this last question, and then of course, I'm going to potentially beg you. I don't do that very often, but I would love to do a roundup of questions for any of our listeners. And just to make it easy for any of you, because this is also a group of women who has sons and daughters that, that we see their behaviors and I think concerns, you know, in, in all different ways. I think even our young men right now struggle with comparison issues, with high pressure, you know, from social media. But not even that, I think it's just performance. And I think this, you know, Z and G and Zen and whatever generation there is out there, they're struggling to find their way. And so no matter what, but asking questions about themselves or about sons and daughters would be very valuable. If we could do a Q&A and you'd be willing to come back, I'd love to.

I would absolutely love to.

Fantastic. So you heard it here. If you're listening to this podcast and you're out for a walk, you can respond with your question in a DM on Instagram. It's probably where you're going to get to me personally the fastest. If you're on our Facebook group, the Flipping 50 Insiders. You can drop a question there and we'll do this roundup for all of you and then have Amy come back. But I want to ask you this. So we're all trying to do better, we're all trying to eat a little bit better. We know that it's going to make us feel better, and I think we're all feeling the urgency maybe of less, you know, being skinny or for the class reunion, but more the urgency that I'm going to become my parents if I don't change my ways, you know. So muscle and bone and brain health all become important. But how quickly could we, could we turn negatively from wanting to eat healthier or clean to something that is beyond and not necessarily a positive?

I think about that often, and this may shock people, and of course I may be completely incorrect, but I feel like anytime somebody starts converts a habit that becomes obsessive, it only takes 2 weeks. I know. But I think that, for example, if somebody starts to count calories and give themselves a goal, right, and they feel such a positive endorphin response, if they do that for 2 weeks, it feels so good. I think that that is the hook, line, and sinker.

Okay, and just to reflect back in the callback, y'all, 2 weeks to start it, 7 years to fix it. Yes, the goal would be, shall we not go that direction, right? When you come to the fork in the road, stop. Yeah, yeah. Wow, very powerful. Amy, where can everybody find you, follow you?

So you can find me at my website, which is www.amy kindrednutrition.com. And I have, um, socials in— on Instagram I'm at Amy Goldsmith RD, or also at Kindred Nutrition and Kinetics. And I'm on Facebook as well as Kindred Nutrition. Fantastic.

And everybody, if you're walking, you're lifting, you're— or you're commuting, we've got all the links in the show notes, so you will find those over here. Flipping50.com. Amy, thank you so much for being here.

Thank you so much.

Thank you so much for listening. To listen and access a decade of episodes and the show notes, visit flipping50.com where you'll be able to find all of our prior episodes. And I made it easy for you to make the most of your listening time by selecting 5 specific areas most commonly high priorities for our community and giving you top 10 lists if you let me know you'd love them. If you know a midlife woman or a soon-to-be one who wants to optimize her midlife energy and time with the right exercise and lifestyle changes and a mindset shift about just what is possible, share this podcast with her. And I thank you. There is no more powerful health influencer in the world than you, midlife woman.