Here are three strength training workouts designed specifically for women in menopause. These focus on maintaining muscle mass, boosting bone density, and supporting hormone balance. Each workout should be done 2–3 times a week, allowing at least one rest day between sessions. Workout 1: Full Body Strength (45 min) Warm-up (5-7 minutes): March in p…

How’s better sex in menopause sound? For many it sounds like a distant and foreign trip. Sex is one of the most popular topics on the show. Many women tell me their partners are glad they’re attending. Sex is such a hot topic (see what I did there?) that low libido was a topic answered one of the first three episodes of the Flipping 50 TV show. Did…

The Doctor is in the house and she’s an over 50 fitness athlete. She’s juggled all the balls you may have from a caregiver and midlife crisis like me. But she’s returned to her prior passion for fitness competitions. Or has she? I’ll ask that question - is it the competition or the training or the being on top of your game? This over 50 fitness ath…

In this episode with returning guest and fan fave, Cynthia Thurlow we discuss updates on intermittent fasting. If you’re craving a behind the scenes, more than science-geek relay of the power of autophagy episode you shall have it. I’m looking forward to sharing this one with you. My Guest: Cynthia Thurlow is a globally recognized expert in nutriti…

This week the boys are back after what seemed like endless family setbacks and obligations to discuss, new Florida laws, Election Law, and Pedo math teachers. We also chat about Kim Potter's new gig and how it relates to law enforcement. Rusty re-evaluated his EDC, and Cuffs makes a bunch of arrests. All that and so much more on this all new episod…

My Guest: Emily Sadri is a Board Certified Women’s Health Nurse Practitioner, Certified Nurse Midwife, and the founder of Aurelia Health, a modern telemedicine practice for women over 35. Aurelia Health provides comprehensive hormone replacement therapy and weight loss support with long visits and un-rushed care. Emily is passionate about making co…

In this episode, it’s all about how I choose podcast guests. First before we get started, I appreciate your thoughts. I work hard on keeping an open mind and listening to suggestions. Though I can’t take action on all of them, we are here because of you. There’s this dance between the expert, experienced, the educated individual in me giving advice…

In this episode you’ll hear me respond to one of our Flipping 50 members asking a question about being sore in menopause, for no reason. If you’re sore, stiff, or even have a little niggle or “catch,” this is for you. If you’ve passed this kind of thing off for arthritis or getting old, stick around. If not you, a girlfriend or sister needs to hear…

Whether you or your daughter, or someone you know, the perimenopause brain can be a “thing. If you’ve been tuning in to Flipping 50 long enough, you’re familiar with symptoms of menopause. In this episode, I explore the connections of symptoms to brain health. With my guest, we’ll share how bHRT or Bioidentical Hormone Replacement Therapy could ben…

You’re just a workout, even a warm up set, away from strength training benefits in menopause. In this episode you will learn or get a refresher on just how soon you can expect to get those immediate results we all crave. Unlike Amazon you can’t get them dropped on your doorstep in a few hours, but you will be pleasantly surprised (or reminded) by t…

Just to be clear, this podcast is less about managing menopause in the physical sense of the term and more about what you might be telling yourself about it. If you are stuck in the messy middle, or you’re itching for a change, and perhaps just don’t know what that is, this is for you. If you think life right now is hard or you are overwhelmed, I t…

Chances are if you tuned into this based on the title you’re not exactly where you want to be right now. Fat loss after 40 could be a challenge in spite of your best effort. Gaining lean muscle could feel like it’s slipping through your fingers. To those regular listeners who are here no matter what, I thank you too, even if you’re not necessarily …

This week the boys are back, with Rusty fresh out of suicide prevention training and Cuffs saving a woman with googley eyes. We discuss a police shooting in the New York City subway, new rules for Afghan men, Andy Frisella's comments about women in policing, and the Diddy situation. For all that and so much more, check out this all new episode of T…

What is Glutathione and How Can it Support Menopause? What is glutathione? Not to be confused with glutamine, it may be something you are less aware of and it certainly doesn’t make it into conversations where creatine and amino acids are. So is glutathione one of the cool kids you need to hang out with? In 2019, glutathione became a regular in my …

Training for adventure retreats, aka, bucket list experiences is so much more motivating and fun than routing strength training for bone density or lose belly fat. Some might focus on fitness goals, while others are drawn to living life to the fullest through challenging adventures. So who are you? You don’t have to pick a side to decide if this ep…

This week the boys talk about poor use of a training schedule, the shake up in the NYPD, Tyreek Hill, and the second Trump assassination attempt. The Guys also discuss new harsh laws for Afghan women and how to fix Afghanistan once and for all. PLEASE LIKE, SUBSCRIBE, AND SHARE OUR CONTENT, AND RATINGS AND REVIEWS REALLY HELP THE SHOW. This episode…

The Real Reason for Migraines and Constipation in Menopause Do you experience migraines and constipation in menopause? Did they begin with more frequency during perimenopause? Why does this happen? Are these common or is it just me? Migraine and constipation can be symptoms of perimenopause and menopause. These may get in the way of our daily lives…

Things I Wish More Women Over 40 Knew About Exercise This is what I wish more women over 40 knew about exercise and that it starts when women are teenagers. So, I’ll start there. I’ve worked with women for 40 years in private sessions, partner sessions, group sessions, with both husbands and wives, and with 17-year-old volleyball players and 14-yea…

Busting Menopause Myths Estrogen causes breast cancer, gaining weight and belly fat which are inevitable… Today we are busting menopause myths just like this. In this episode, I interview a pair of authors offering refreshing insight to midlife and beyond women who are often sheltered from all the health options available to them and misinformed, o…

Measuring fitness in menopause is complicated. I’m going to take a stab at this and let you know that if you’re not measuring beyond your weight, body composition, inches, and muscle mass at regularly scheduled intervals, you’re doing a disservice. We get all up in the business of burning calories (wrong goal), having it “feel hard” (sometimes the …

This week we are joined with Cuffs' "Mexican" co-worker to chat a little bit about Tren de Aragua, the Venezuelan street gang that popping up in cities across the U.S. That conversation takes a chunky turn when Cuffs has a little too much booze and Zyn and becomes the first puke of the show! We also chat about hot spies, a 1,000lb sister, and Ford …

50 miles for 50th bday? Running long in midlife isn’t the first thing (or second) I recommend to women. But what happens when your peak estrogen levels were at least a decade ago? What if you’ve got a crazy goal, want to go for it, and you know how to interpret reactions and respond accordingly? Come on this unique trail as I interview a friend and…

This simple list of non-exercise ways to boost fat burn has turned my YouTube channel subscribers upside down! Meaning they’ve flipped over them! It’s crazy! Secretly my hope is that YOU are using these as extra insurance, and not your only line of defense. Increase Water Intake to Boost Hydration Increase Protein Intake Thermogenic effect of food …

Natural Solutions to Restorative Sleep in Menopause Restorative sleep in menopause can be elusive, I think we can all agree on that! Whether perimenopause or post, fluctuating hormones combined with chaos that midlife can be, can kiss sweet dreams goodbye. But it’s the exact opposite of what you need to most easily make weight loss or muscle gain a…

Research about menopause right now is finally beginning to really get its moment. Or is it? What’s something you can trust? And what’s stated as “science-based” or “science-backed”? What can you trust and what should you question? Think of this as a crash course in Research 101. In fact, I think that was a required course my first semester in grad …

This week the fellas talk with Brady from Books Behind the Badge while drinking Ranch Water. Brady is a full time Sheriff's Deputy, Veteran, Father, and has a Master's Degree is Forensic Psychology. Brady also runs the Instagram page "Books Behind the Badge" where he reviews and curates books related to Law Enforcement, Stoicism, History, and more.…

Do you want to defy aging naturally and not with botox or fillers? This is a no-judgment zone. I am guessing that if you have opted for Botox or filler, you think twice about it. Wondering about somewhere more fun to spend that $500 with no toxic effect or superficial fake and dead-giveaway that a frozen face is? This is your episode if you love he…

The short answer is yes. The long answer here in this episode is how. Using a weighted vest with osteoporosis comes up frequently as a question. Whether or not you have osteoporosis, stay with me, as I will talk about the overall benefits and science that’s been out since at least 2000, perhaps as long as I’ve been using my weighted vest. Questions…

The boys are back this week after a number of setbacks drinking a delicious cocktail called the Outlander. Rusty pranks some cops and is asked a favor by God. Cuffs pickles himself with a week of debauchery. In the news, we chat about the Sonya Massey shooting, the rise of the half million dollar cop, Secret Service poops, and some fun stuff in the…

Dreaming of traveling but your friends aren’t? How can we step up our game and really get the adventure and bucketlist life we want? I challenge you… and me to take the trip we want. Traveling alone is not just a destination trip, it’s very possibly a destination to yourself. How liberating would that be. My Guest: Peter Mangan is a visionary leade…

Have you ever wondered if it’s possible to begin lifting heavy weights during midlife, perimenopause, or menopause? Let’s talk about how lifting can be very beneficial to your bones, connective tissues, and everyday life. For beginners, you have to start slowly and surely, lifting until we feel that sweet spot. And for those lifting for some time n…

The damage of diets, and often in midlife, a lifetime of it can be the limiting factor in your weight loss, your fitness, and your longevity. Girls start dieting as early as 13, sometimes even younger, leading to lifelong struggles with self-image. We talk with a male trainer specializing in helping women in their 50s get in shape. Curious about hi…

In this episode I’m sharing my recent lab test, 23 lab tests in menopause, to be exact. I’ll share why so many, how often, what I’ll learn from them. If you’re at a loss for what to order or really, what you need and want a doctor to run this will help. Connecting the dots is not always easy! Though I ran almost all of these as a part of writing Yo…

How do you know you’re experiencing insulin resistance in menopause? How would you know that weight gain or belly fat may be a result of your insulin resistance? My guest today has type 1 diabetes and shares today the nuances of how to deal with midlife hormonal changes at the same time as dealing with blood sugar and insulin levels. Insulin resist…

Improve Your Mitochondria To improve your mitochondria requires you focus a little more than on just “exercise” or “anything is better than nothing.” First, though, let's talk about why you want to. Now, if you want a deeper conversation, I’ve got a couple resources for you. There are prior Flipping 50 episodes I’ll link to and if you love to geek …

Rarely do we look at training for endurance or being an endurance athlete here. Today is different. This isn’t a suggestion nor a recommendation. But it is a glass ceiling lift. Whatever you think is possible, is possible. There are few 78-year-olds training for 4-5 hours on a bike or spending hours a week in the pool and on their zero gravity trea…

One Thing I Would Change After 40 Years Working with Women in Menopause Working with women in menopause for 40 years, even before it dawned on me that’s what I was doing, I know now what I wish I’d have done differently. I’ve never said this out loud quite like this, though I’ve hinted at it. The name Flipping 50 was taken very literally by 50% of …

This week the guys discuss the death of a police recruit during training, officer fitness, large agency bureaucracy, and the the Secret Service. In the news we have a female British prison guard who was caught on camera hooking up with an inmate, a guy with hamsters in his pants, and the Assault conviction of an NYPD officer. All that and so much m…

If you have repressed metabolic syndrome your quest to lose weight in menopause faster and easier is sunk. But stay tuned to this episode. In this Flipping 50 episode with podcast guest favorite, Stu Schaffer we talk about the #1 goal most of you tell me is yours… weight loss. More specifically weight loss in menopause. It’s stubborn, you’re tired,…

When it comes to protein consumption in menopause, there are several things to consider. Even though there's no science or medical evidence to show higher (than you grew up with or are used to) protein intakes cause kidney (renal) issues, many people still believe it’s true. What is true is or anyone who has an existing renal issue, diabetes for in…

Registered dietitian Bonni London joins me today to talk about how to eat out without blowing it and how to decide if fasting is something you want and need and if so how. Let’s talk about your definition of healthy. Is it for weight loss, weight maintenance, or is it to reverse an illness? Stay tuned to know which kind of healthy food can help ach…

Its a special Fourth of July episode of the Rusty Cuffs Podcast this week. The boys are drinking Corpse Reviver #2's, and having an American beer shootout. Cuffs is back from a trip to the west coast freak show called California and considers moving west to become one of them. Rusty came up with a fool proof hack to get his cops some good press, wh…

I love progressive relaxation in menopause as a tool to do just that. Whether it’s to take a 10 minute break or get to sleep or back to sleep, it works. This method is a powerful tool to reduce stress, improve sleep, and enhance overall well-being. Incorporating this practice into your routine can make a significant difference in how you manage men…

The Importance of Basics and Variety in Exercise in Menopause Exercise during menopause can be challenging, but focusing on basics is key. These exercises build and maintain lean muscle mass and bone density, which are crucial as women age. For women over 40, sticking to basics provides significant benefits. Incorporate new exercises into warm-ups …

Can I Still Start Hormones 10 Years After Menopause? Doctors Respond The question from our community is, can I still start hormones 10 years after menopause or after 65? Felice Gersh Felice Gersh, M.D. is a multi-award winning physician with dual board certifications in OB-GYN and Integrative Medicine. She is the founder and director of the Integra…

With the increased emphasis on menopause and longevity, there is more menopause misinformation, too. This episode takes a look at several areas where you might want to take a closer look at your Google Search, the associations and society’s you follow, what “published science” actually is, and two hot-topics right now. My Guest: Shawn Tassone MD, P…

The Role of Exercise in Menopausal Mood Management Feeling the mood swings that come with menopause? Crazy for a better mood in menopause? You're not alone. This episode dives into how regular exercise can be a powerful tool for managing mood, reducing anxiety, and boosting overall well-being during the transitional phase to menopause. Get ready to…

This week Cuffs' life is basically a bad country song, and Rusty goes skeet shooting and poops his pants. In the news we chat about the new Miss Maryland, the Fort Meyers bank robbery shooting, mask bans, Geico STDs, and how to handle streakers. All that and more in this all new episode of The Rusty Cuffs Podcast. PLEASE LIKE, SUBSCRIBE, AND SHARE …

Seeking gut solutions? You’re not alone and apparently the USA is the gut disease capital of the world. You heard that right. In this episode, we define serious conditions like Colitis and Crohn’s but we start with - and they may start with - bloat. Have I got your attention? Understanding what could be a gut issue (skin, asthma, arthritis, brain f…