Counteract Slowing Metabolism

What Can I Do to Counteract a Slowing Metabolism? [Podcast Episode #077]

There are some unavoidable facts of getting older: We're all going to grow some grey hairs, get a few wrinkles, and probably lose some hearing or sight along the way. But what about metabolism?

Is it a certainty that aging brings with it weight-gain and an inability to shed fat? Is your metabolism set on a declining trajectory that you have no control over? Let's find out...

Episode Resources:

What Can I Do to Counteract a Slowing Metabolism? [Full Text]

Dave: Hey, thanks so much for joining me in this episode of the Make Your Body Work podcast. This show is all about helping you live a healthier and happier life. Today we're talking about something that applies to all of us, it is getting older.

Had a really great question from Sandra, and this is actually a question that is sort of thematic of ones that I get quite frequently. "I'm getting older, my body's changing, what can I do about it?" Sandra, she shares some really interesting specifics that I think you might be able to relate to. Let's dive right into Sandra's question.

Sandra says, "How does getting older impact weight loss and building muscle? I've been working out very hard for awhile now, eating right, cutting out sugar as much as possible, increasing fiber and good fats, incorporating both weights and body weight exercises, doing some cardio, adding all these things to my life, yet still in the last few years losing weight has been almost impossible. I've even had my thyroid checked to see if that was the problem, but nothing seems to connect. So my thoughts are that age must be a factor. I'm now 42 years old. What can I do to counteract this and get my metabolism to kick in again?"

Sandra thanks for the question. The reason that I chose your specific question is because you listed out all of the typical checklist items. You talked about exercising with a combination of resistance training and cardio, you talked about cutting out sugar, talked about adding in fiber, doing all these things that are so important to maintain a metabolism, maintain a healthy body weight, and even had your thyroid checked out, but still nothing, as you said, seems to connect.

I really want to give you a) some hope, but b) some practical steps that can help you turn this around. Sandra this is for you, but listeners, for anyone else who's noticed your body changing as you age, what can you do because it's important to stop that before it gets too far gone. We can turn things around at any age, but the sooner that you take action, the easier it's going to be.

I've recruited an amazing guest today. I'm really excited because I love this guest today. She hosts a show called FlippingFifty and it's all about that time of life when we flip that calendar year and reach our 50th birthday and start to notice these exact changes Sandra that you mentioned happening in our own bodies and she shares lots of wisdom about how to, just like Sandra asked, counteract those changes. I'm really excited to introduce to you Debra Atkinson.

Meet Debra Atkinson

Dave: Hey Debra. Thanks so much for joining us on the show today.

Debra: Thanks so much for having me.

Dave: You and I, we connected just recently and I was actually a guest on your show as well, so we're kind of doing each other the favor of being experts on each other's show. We had a great time so I've been really excited to have you on the Make Your Body Work podcast.

Debra: Thanks. I'm so excited to be here. It's a little incestuous, right? Can I say that word live?

Dave: Yeah. Exactly. Now, before we get started I want you to tell the audience about your show because you've got a pretty neat show. What's your show called?

Debra: Well, two fold. There is the FlippingFifty show that's a podcast, but the really exciting thing for me, and I think for viewers, is the FlippingFifty TV show. Recently we've shifted. It has been available for those people who are using Apple products, and that's been a little bit of an obstacle, so we are now more friendly for those Android users out there and it will be directly on our website. Really what I do is take questions from my subscribers, viewers, fans, and we literally answer one.

While I'm much more digital than I ever used to be and I don't get a lot of face to face time, it's so much fun because I really am thinking about that person in my head the entire show and answering their question knowing there's somebody else who has that question out there. We literally dive in and say here's my exercise solution for you, but here's a something else you need to think about because often it's about sleep or another lifestyle habit that pulls into how successful that exercise will be for them.

Dave: Yeah. I love that. Obviously that's the same format that I use here is that Q&A style format for the podcast. I don't know if you've experienced this as well, but sometimes I'll get questions that seem really unique and I'll think oh that's interesting, I'll find an expert and we'll answer that.

In my head I'm thinking okay this is so unique there's no way anyone else cares about this question. It's usually those ones that I get a response from other people saying I've been waiting to hear an answer to that or I've been searching for an answer. Have you found that as well?

Debra: So true. Yeah. One of the things that really stands out when you say that is there's a forgotten group of people that- every article, every blog, every advertisement and program target women, in particular who are my crowd, who want to lose weight. There is also this group of women who now find it hard to hold onto weight, to create shape. When I got a question like that, I thought gosh do I have enough people who will care and so many people, like you said, were like thank you because nobody pays attention to us.

Dave: You said, your crew. Who is your crew?

Debra: Females who are approaching 50, turn the corner on 50, and hormones start calling the shots. What they've done before that worked isn't working anymore or if they felt like they didn't have to pay attention earlier in their life, they suddenly do. It's helping them reframe their exercise so it addresses hormone balance and it is much less focused on calories in and out. As you know we're not a math formula so much as we're a chemistry lab.

Dave: Yeah for sure. I was wondering, does this whole focus on FlippingFifty and dealing with hormones and stuff, does this have anything to do with your personal story, or why did you start to work with this group?

Why 50? Debra's Personal Story

Debra: Oh, you're getting personal now. Okay. So smooth right? So smooth. All right. It does and it doesn't. I always have felt this kindred spirit with older adults because I was raised by older parents. I was the youngest of four children so my mom had me when it wasn't popular and sexy to have a baby at 36, way back when, and then she remarried somebody 10 years older than she was.

If you can understand this, I grew up with the rat pack. That's who he played golf with and that's who I hung out with. I think I was older because of that. Even as a 20 year old I was older. I loved that crowd because they're so appreciative. It's more than vanity, it's more than weight loss and they know it and they appreciate you so I've loved that. Then yes, 49 years old, I had a midlife crisis. I'm 52 now, I have survived it. I highly, highly recommend it actually.

It was very uncomfortable squeezing through that what felt like too tight a tube and then finally you get out on the other end and it's like, if I didn't do that I wouldn't have grown like I grew, which means there was a lot of pain along the way.

I made all these life changes at a time when physically, at 49 whether you feel it, you're having hot flashes and fortunately I wasn't having that kind of thing. I got headaches for whatever reason. That was my hot flash. Hormones are changing under the hood so going through additional stressors during that time, it's not something I would recommend, but it's what happened.

What I realized along the way by default was my old patterns of loving exercise and probably liking to do it and needing more than some others do, really was not a possibility at that time. There were days when I fit in 20 minutes, that was it so I had to really make it count. What I found is my fitness level, my energy level, body composition, my weight, was the same as when I had been training for marathons and Iron Man distance triathlons.

What's Happening to My Body?

Dave: Interesting. I am a little bit different age category in that I'm in my later thirties now, I'm just about 37, but I've noticed very similar things. I just say this to the audience that Debra you focus specifically on women around that 50 year old mark, but this applies to all of us as we age. Our metabolism starts to change. The thing that I've really noticed in the five years is my body's ability to recover. I used to be able to push myself and workout, do exercise twice a day and all this crazy stuff and I just can't do it anymore.

Debra: Yeah. Totally agree. In the book I wrote, You Still Got It, Girl! The After 50 Fitness Formula for Women, and not that it doesn't, like you said, apply to all of us, that's one of the chapters. It's probably the least sexy chapter to read, people dive right into the exercise or dive right into the nutrition, but making sure that you recover before you do the next workout is so foreign to us. We live in this world of push, push, push, do more. Yeah.

Recovery time is just as important as the exercise you do. Give your body time to recover.

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Dave: Particularly as our bodies do change, and again I really notice this myself is, my body can store fat more easily than it could five years ago. The natural tendency is to say okay I'm going to work harder to prevent that from happening, but simultaneously, it's a real struggle because simultaneously as we age we need to work out smarter not harder and then also do other things that will compensate for that natural propensity to store fat. It's a challenging equation.

Debra: Yeah. Right. That was the bonus you didn't ask for, right, the increased ability to store fat.

Dave: Yeah, yeah. Exactly. I don't know if I'll call that a bonus.

Debra: Yeah right. When did I pass go and collect that one? I know. It's so true. For women, I think we come back to that rest and recovery ties right into stress. Not that you're not, but we can't shut our monkey brains off. Women have a harder time doing that. We could be in the board room doing major deals and in charge, but we're also thinking about did somebody leave that bowl of chili in the sink and is it getting crusty.

We can't help it. We're just like, uh 30 things at once going on in our heads and that increases our cortisol level because we can't focus ever really on purpose unless we practice it. Learning how to decrease our stress level, really be present, is a huge part of it as well as the physical recovery that we need.

Dave: We've already started to touch on some of the areas that might address Sandra's specific question, but basically she says I'm 42 and I'm noticing all these changes that Debra you and I just talked about, said losing weight's harder, building muscle's harder.

She's been trying and she lists all the things that she's doing. She's doing a lot of those "right things" but still nothing, she says, "Nothing seems to connect." It must be such a common question or common statement for the demographic that you work with. What do you do? What's your advice?

When the Dots Don't Seem to Connect

Debra: A couple things here that I want to call attention to. She says, and you may be listening and be the same way, I've had my thyroid checked to see if that was the problem, but nothing seems to connect. Sometimes thyroid testing doesn't show up so what I would encourage anybody to do is to trust their signs and symptoms. That's not lying.

Sometimes it takes up to 90 percent damage to be true for it to show up on a test and there may be some deeper dive testing depending on, since we don't know literally Dave what tests were run, there can be some deeper dive tests that actually give you more insight.

I would look at things like what's your sleep level, how is your sleep quality scale from one to 10 before you go into the number of hours. Sometimes I'll hear people are sleeping eight hours, but they're waking up 15 times so we know it's not quality. We want to consider quality and quantity.

Do you have trouble getting to sleep, staying asleep, do you wake too early or are you in bed all night and think you got a good night sleep but you wake up still hungover, not feeling like you're rested? Those signs and symptoms kind of point to thyroid. Really, the first stop in your journey is adrenals. They may be signalling that you're starting to burn out, something's up with that.

I would look at, diet-wise I agree, all the things she said is increasing fiber, cutting out sugar as much as possible, incorporating good fats, weight, body exercise, some cardio and all those good things.

Sometimes I think stepping back, if you feel like you're doing everything right, and taking an easy slow week where you get outside and you get some just life balance and perspective back in your life and let go of driving, driving, driving and this focus on I can't get what I want, and just letting it go for a little bit, to trust and tune in to when you're sleepy, when you're tired, when you're hungry, when you're thirsty and take some notes on all of those things and see where you are in a week and gradually reintroduce exercise along with your other good habits. You might need to shake things up a little bit.

If you feel like you're doing everything "right," maybe it's time to try something completely different?

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Dave: I think that's really cool because asking someone to start tracking sleep, tracking how their body feels, tracking digestion versus eating habits, all that stuff, it sounds like extra work. It's neat what you just suggested there is maybe taking a week off and being okay with maybe not spending as much time exercising as you normally would and replace that time with some of this mindful activity or tuning in with yourself. Maybe those insights will be there.

Debra: Agree. Yep. What I do in one of my programs is say all right, this first week I'm really going to ask you to make some strong changes in nutrition. This is going to be some work. I want you to Google about your foods and how much fiber's in them.

I can tell you how much fiber's in certain foods, but it's really beneficial for you to go through that painstaking, look it up every time. We eat a lot of repeats. Yes you're right, doing that kind of homework, just let that replace and pay a lot of attention to that and let the other one go. Not that you're not going to be active.

This brings up a really good topic that I think you and I should probably focus on here. Sandra says she's working very hard now trying to do some things. My question is always what's the rest of your life look like when you're not "exercising"?

Dave: What are you getting at there? In terms of what?

Do You Have Any N.E.A.T. in Your Life?

Debra: Yeah. I'm getting at NEAT, the Non-Exercise Activity Time. I'm a strong proponent of the results are in as far as obesity goes. It's not just half an hour or an hour of formal exercise, get your heart rate up and go hard, but it's really the other 23 and a half or 23 hours of the day when are you getting up frequently from your desk if you do have a sedentary job, are you standing a portion of that time, are you taking advantage of your lunch hour to walk somewhere.

Maybe doing a little activity, walking down the hall, walking at lunch, taking advantage of every opportunity to be an active person, not just be an exerciser.A lot of the data research tells us that the correlation between those people who are more active in their daily life and optimal weight is higher than those people who simply formally exercise but sit still the rest of the day.

Dave: It's interesting, yeah. It's very easy to check that exercise box and then think I went for a run today, therefore I can eat whatever I want and do whatever I want the rest of the day. It doesn't work that way. Not at all, not at all. You again probably hear people say this and as do I, it is exactly that. I kicked butt in my workout today and therefore I'm going to go and eat insert whatever the treat food is that someone loves. Unfortunately the equation doesn't play out that way.

Debra: That's right. It really doesn't. I think it's okay to treat, I find nothing wrong with that. I think if you can get into lifestyle habits where you're flipping, I call it flipping of course, that's my language, or swapping, making swaps know let's give up the soda and if you're still needing some kind of treat, sparkling water with a little Stevia and lemon so you've got something that feels a little bubbly, a little bit sweet, but it's not quite so bad so we're moving you down the continuum, getting away from the desire for some of those things.

There's a quote that a recent client gave me. She was like, "I like feeling good." I was like that's pretty brilliant. That's really all we need to know. That was just her statement for I'm not going back, I like feeling good. Yeah.

Tweaking Your Diet Based on Protein Synthesis

Dave: I'd like to really drill down and give Sandra some specifics so that she can feel good too. Again, I love your suggestion of taking that week to reflect. What are some specific questions that Sandra or anyone else in this situation should be asking, or what are some specific things that she and anyone else should be tracking?

Debra: Great question. One of the things she mentions is about eating right. That one sometimes to me is a little grey. It means something different to everybody, so I would deep dive into what does that mean for you. Cutting out as much sugar as possible.

Dave I think it's perfectly fine if you and I have differing views on this, but one of the things I know about women I work with is they're all a little bit confused about how much protein they need and how to get in enough. Often we think or we assume we get plenty of protein. We can read articles that say these are high protein foods, but it's all relative.

This is the research that I've been using since about 2008, and the RDAs haven't changed, and it'll be a long time before they do unfortunately. They were designed at a time when those levels were meant to prevent disease not necessarily to help us thrive, and particularly in a world where we have more toxins and more stress than we ever have had. We want to do more. We don't want to settle.

Protein is number one. I would ask how many grams of protein do you have at your breakfast, at your lunch, and at your dinner. Not a total at the end of the day, but how much at each meal. There is an optimal for muscle protein synthesis.

That means that the amount that will help you prevent losses as we age will help you make gains in lean muscle which'll boost your metabolism that you'll make your exercise pay off for instance. We need about 28 grams of protein, maybe a little bit less, at each meal. If you're really active you don't need as much because you're better at doing this.

An athletic body is easier or does better at synthesizing protein than does a sedentary body, which that's non intuitive. Most people think well I'm not very active so I don't need very much protein, it's the reverse. I would look at that.

Here's what I use, is between 20 and 30 grams is a range at breakfast and at lunch and at dinner, are you getting that. That may be something that we need to look at. Even the exercise, though it's a plus, can be a breakdown activity unless your rest and recovery and your nutrition help to build you back up.

Dave: You said something really interesting, you said at each meal and then you specifically said not your daily total. The typical standard we hear all the time is eat this many grams of protein per day.

Debra: Right.

Dave: Why do you say per meal instead?

Debra: It's about that muscle protein synthesis. At one time, your body can only handle so much. It's a little like how we've always talked about vitamins. You take a vitamin in the morning and if you use the restroom and you check, it's probably a lot more yellow, right?

Dave: Yeah.

Debra: You know that you're flushing some of those vitamins down the toilet because your body can't process so much at one time. By taking in between 20 and 30 grams you're hitting that optimal amount your body can use to synthesize the muscles, meaning one, it's enough, but also that it's not too much.

Eat just enough protein at every meal. Your body can only process so much at one time. Don't overdo it.

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Typical American diet, and I realize I'm talking to a Canadian so I can't speak for you, you all may be doing it better than we do, but typical American diet is very little protein at breakfast. All of our breakfast foods are very high in carb traditionally.

A little bit more at lunch and then most people really indulge in protein at night. The total could look about the same as getting a third of each at every meal, but your body can't use it as well. We need that sweet spot of protein at every meal to go to the use of your muscles.

Variety is the Spice of Life!

Dave: You described that perfectly. Just a little side note here, I quite often get people when they're asking me about what type of protein supplement to use and personally I really like vegan sources. There's formented vegan protein supplement that I love, I think it's great for most people's digestion.

When I recommend that to clients, quite often I'll have them coming from a place where they're using whey and they will look at the labels and say my whey has 28 grams per scoop of protein and this one only has 18, it's not as good.

I love what you just said there. If you're thinking about that 20 to 30 grams per meal, jeez throw in an 18 gram scoop of protein supplement, you're going to get in that range no problem.

Debra: Right. Absolutely. I agree with you. I'm a meat eater. There's something to be said about whey at other times of day when it might not be ideal because it is so rapidly absorbed it can spike blood sugar in somebody who has that tendency anyway. There's a proper timing to it.

For a lot of the women I work with, if they don't handle dairy well, they have to be reminded whey protein is dairy so you want to look at that. I love rotating. Definitely not having the same thing in any way every single day. You want a variety of nutrients.

Having some vegan or plant based protein one day, having a ... I also use a beef protein, so it's not quite your beef collagen, but it's a beef protein that's animal source but no dairy, no soy. Or rotating that with whey if you tolerate it. You get a broad variety of nutrients, which is also something that's really smart to do. You need so many different micronutrients, not the same ones every day.

Dave: Before the show Debra you and I were talking a little bit about sleep and I was wondering if maybe you could address that, how Sandra or someone else who's listening that can resonate with Sandra's message could track sleep for this week that we're going to take and self reflect. How can they track sleep? What should they be looking for?

How Does Your Sleep Stack Up?

Debra: Yeah. Great question. What I have people do is called a sleep needs test. This actually came from Doctor Michael Breus, the sleep doctor. It's basically you have to give yourself a little time. It works so much better if you're taking a few days off, which people might be doing over, say, a long weekend or if they can take a holiday or maybe work for themselves and the boss'll give them a break in the morning.

You want to literally at night pay attention to when do your eyelids really droop. Don't try to stay up until the next commercial or the news is over or think it's just too early to go to bed. You're body's telling you it's time, go and write that down, what time was it.

What's keeping you up in the evening? Are you staying up "just because" that's what you always do?

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Then if you can, control everything possible in your environment, the noise, the darkness. If you have a snoring partner you may need to separate for a night or two to get a good night sleep. You may have to kick the dog out. I know that feeling. Up and down and up and oh my gosh. I sleep better away at a hotel and most people are the opposite.

Then you want to say okay I'm going to let myself wake up naturally and then record that time as well. What you're looking for is the time you went to bed, the time you got sleepy, the time you woke up, and then look at what's the time in between. Write a little bit about quality.

Did you wake many times or at all? What was it like, and how do you feel in the morning? If you can get three to five days of that- and they don't have to be in a row. I sometimes work with people who need to do- they can do Friday night and Saturday night and then they'll have to do it again a following weekend to get in all those days.

Do what works but then look at your averages. What was the bedtime, wake time? What's the total average that you really needed and now look at what's true. How much are you really giving yourself and is there a gap? If you're shortchanging yourself an hour night's sleep, by the end of the week you've lost an entire night's sleep so you're really deprived and you can't function as well and your body can't lose weight as easily.

Dave: I love that you brought that up. Actually Doctor Breus he was a guest on the show. For the listeners, if you go to, you can hear some more about what Debra just described here. I love the fact that you emphasized finding that time, that ideal time to go to bed and time to wake up and not just thinking about it as I need to get X number of hours to sleep. Can you tell the audience Debra about your bedtime? You've got an interesting bedtime.

Debra: Yeah, no. He's really pulling back the curtain here everybody. Be careful what you say to this guy because it'll come back to bite you. Yeah. My eyes go at about 8:00. It's winter as we're recording this and I'm solar powered, so to call myself.

In the summer it'll be 9:00, but sun is just barely going down then, but that's my best. I wake up naturally about four. I have a four legged friend who, if I'm not awake by five, will let me know meaning it's time, there's something out there we need to be doing today.

I really have to listen. Like you, I can get caught up in a movie and I can fight it, but I've got to remind myself I'm going to regret this tomorrow, not because I won't be able to function, but because I really won't feel my best. There is a huge difference. Do you mind if I share a story here, Dave?

Dave: Yeah. Please do.

A Motivational Success Story

Debra: If you need a little motivation here it is. I've been working with a particular client and I'll share her name, she won't mind, she's been on many times, Jennifer, for two and a half years now. I worked on a statewide challenge and she was selected to be one of the people in the group. She struggled a lot. She was exercising a lot, three to four hours a day, she was eating sometimes 800 to 1,000 calories, and she was well into the upper 200 pound level and was really struggling with injury, injury after injury, go figure.

We really had to work on her mindset. Even after shifting, so she was eating over twice as much, exercising less than half as much, and taking, and you should gasp right here, two days off a week because she was exercising seven days before. That was all very scary for her because it wasn't intuitive. She was from the discipline of if I work harder I will get better results.

We shifted all of that and she saw some progress, she certainly felt better, but the weight was not coming off. The last straw was nothing we did could help her sleep, she was waking a lot and we knew this from a Fitbit. I said, you know what?

The best of the best is that you sleep without any supplement, but it's not happening so let's go explore that. She did, started on a small dose of something to support her sleep, and she's a new woman. In the last year she's lost close to 60 pounds that has come off much more easily since she's been getting a full night's sleep.

Dave: That's going to be so inspirational I know for a lot of listeners because that story you described, exercising hard, eating right, doing all those things that should be leading to weight loss, it doesn't work for a lot of people. I believe your story's so true that sleep is quite often that misunderstood or overlooked variable.

Debra: Yeah. Agree. I guess one more thing that'll drive that home. This woman is 63. If she can do it you can do it, if you're listening.

Dave: That's so cool. We talked about tracking diet, tracking protein intake, and then tracking sleep. I love even the idea of writing down what time of night do your eyes start to get heavy and if you go to bed at that time, what time will you wake up the next day, how did you sleep.

There's one other thing I wanted to ask just based on what Sandra wrote here. When she's talking about- it sounds like she is doing a lot of exercised and you just talked about your story with Jennifer, her taking, gasp, two days off, what do you recommend for that balance between work and rest?

Test and Find What Works for You

Debra: Oh boy, that can be a tricky question Dave because it is so unique. I think the first thing I want to float out before we dive into that is it is not any indication that you are wimpy or that you're deconditioned. Elite athletes vary in how much recovery they need. It's why they each have their own coach.

Some individuals just naturally recover better than others, but say your Olympic athlete may need two days between really intense workouts whereas another one might be able to go again the next day with just a single day of rest between. It really varies. You can't compare yourself to anyone else.

The rule of thumb is always test don't guess. First if you're looking, Sandra for instance, at what you're doing now, take a look at what is your exercise schedule. Look at your Monday through Friday or Monday through Sunday and if you notice right now it's not working, let's change it. If you're taking one day off between intense exercise, let's try two.

Now, those recovery days, you can move. We want you to be active, but rather than pay attention to maybe distance or minutes or heart rate, intensity or speed, you go outside, you go for a walk. It's a recovery and/or it's yoga and stretching. You can move, but in a less punishing way, a more friendly recovery way.

That's one way to look at ... What we do know is research says after 50 some adults who got by with Monday, Wednesday, Friday workout schedules, which is so common, if you're going to a class or a boot camp even that's more days than that, we can't do it as well.

What Dave noticed, right, is that it takes a little bit longer. It might be that doing lifting on Monday and Thursday makes more sense and you actually get better results. Listen to your body on that. If you're still sore, feel like you're still partially recovering when you're about to start your next workout, take another day of recovery before you start again.

Dave: Yeah. What you said is so true. If it's not working then it's time to change. Our body's are awesome at telling us what works and what doesn't work.

Debra: So true. It's just listening and backing off. I was in fact just writing a program and talking about sometimes instead of a seven day week, we're also intuned to that from school and work, you might have to go with a nine day workout schedule. You can lift on Monday, lift on Thursday, lift again on Sunday, which means you couldn't go again on Monday so you've got to wait again and start over.

You can either do it that way or fit into seven days, but work twice hard on higher intensity things and work one on more functional kinds of exercise, which doesn't take quite as long for recovery and can be recovery.

Dave: You know what I love about the nine day or a 10 or 11 day workout schedule is then not everyone's flooding the gym on Monday. Monday is so busy. Everyone goes to the gym on Monday.

Debra: I hear it's all about Dave.

Make Your Body Work Takeaway

Dave: Yeah. Exactly. Jeez. Debra, we like to wrap up the show with what I call a Make Your Body Work Takeaway and that's just one actionable step that someone like Sandra who's saying I'm getting older, I notice my body's changing, what I'm doing that worked in the past is no longer working, what is the one thing that you'd recommend Sandra start with?

Debra: I'm going to put this one between the ears, so a little less tangible, but it's really listen. Listen to the signals that your body's sending you. I thoroughly believe you can be as good or better in the second 50 and as you get older it's just that your strategy needs to change in order to help you do that.

A healthy person always takes the time to listen to the signals their body is sending. Do you?

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Listen to the signals. If you're tired, you're sore, you're doing the right things but not getting the results that you think that you should, you need to take one variable and change it and test it.

Dave: I like the emphasis on one variable. Don't do too much too soon.

Debra: Right, because it will be hard to know what change was it that worked.

Dave: That was wise advice. Debra, if any of the listeners want to connect with you or find out more about you, where is the best place for them to do that?

Debra: They can go to, that's all spelled out, no numbers, /exercise-50, 5-0. You can get a little cheat sheet, you can read it in probably a minute or less, just to look at what are you doing right now and really for the after 50 or approaching midlife, what's the best way to use my time for the most results in the least amount of time. If you're interested you can keep going and do a 14 day flip with me.

Dave: Cool. I love the fact that your Exercise 50, this program or this checklist, it's perfect for Sandra. Sandra, if you're listening, definitely check that out. For all the listeners, I'll put some links in the show notes of topics that Debra and I covered and a link to Debra's website and a link to her free Exercise Formula Checklist it's called. If you go to, all that will be there for you.

Debra it was awesome having you. You've got so much information to share and just a really fun guest. Thanks so much for being here with us.

Debra: Thank you. It's always fun to talk to you Dave.

Dave: Debra thanks again for joining us and just for sharing so many awesome insights about metabolism, about staying fit, about battling that age, keeping young, feeling our best, just really inspiring message. Thanks so much. Thanks to you the listener for tuning in.

The show's about 30 minutes, maybe 40 minutes at most. Once a week invest in yourself, get some expert advice, be inspired, and then, I always say this but what is that golden nugget that Debra talked about today that applies to you? What did you hear today that you thought, yeah, that's my life or that's something that I can do right now, and do it, just one thing. One thing can change your life, what's that one thing you're going to do?

Next Week’s Episode

Next week I have a really amazing show and it actually kind of ties in with what we talked about today, it is talking about speeding up metabolism, about being in our best shape, being in our best health, feeling our best, and it's all tied back to your DNA. What does your DNA tell you about the tweaks that you can make to your lifestyle that'll maximize how you feel in all areas of physical fitness and wellness and well being.

Got a really amazing guest and this is some really new science that looks at how you can use your DNA to figure out exactly what you can do to make a difference in your life. Be sure to come back next week and that's what we're going to be talking about.

Have a wonderful week and as I just mentioned, think about what is that one thing. What are you going to change today? If you have any questions for an upcoming episode of the show, you can always reach me at That's it for today. I can't wait to see you here again next week.

Thanks for joining me today!

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