Flipping 50 the Stronger Way

Does building muscle require extra leucine to build muscle after 50?

You've probably heard that leucine is the essential amino acid responsible for stimulating muscle protein synthesis. But does taking extra leucine actually translate into more muscle, strength, and better physical function?

A new study involving older women reveals what happened when researchers added leucine to resistance training and an adequate-protein diet.

Discover what the research really tells us about protein, muscle protein synthesis, and getting stronger as you age.

Find out what you really need to know about leucine to build muscle after 50!

Questions We Answer in This Episode

[00:02:27] What did the research reveal about leucine supplementation and muscle growth?

[00:04:53] How much should you trust this study when applying it to women over 50?

[00:07:45] What is muscle protein synthesis, and why does it matter more as we age?

[00:12:04] Can you get enough leucine from dietary protein alone?

[00:16:08] Should you prioritize protein, Leucine, or BCAAs for building muscle?

[00:18:56] What actually matters most for building muscle and staying strong as you age?

If this episode made you flip your workout routine — share it!

👉 Post to your stories, tag @Flipping50TV in Instagram and share the episode to your best friend.

👉 Meet other women, who are done with outdated fitness advice, at Flipping50 Facebook Group.

👉 Subscribe, share, and leave a review if you’re ready to flip the script on Flipping 50 The Stronger Way.

References:

Geroscience. 2025, PMID: 40926079.

Other Episodes You Might Like:

Previous Episode - What Actually Is IBS? The Girl's Guide to Guts

More Like This:

3 Steps to Gain Lean Muscle in Menopause

6 Menopause Fitness Questions From the Community

Resources:

Work with Debra with an Ultimate Assessment

FLIP Menopause program - Join the next live cohort

Measure what matters using the Flipping 50 Strong Aging Index

Hot Off The Press! The science for staying strong.

Understand how sleep relates to your hormones with Flipping 50 Sleep Yourself Strong

Get the full episode Show Notes HERE.

This episode is sponsored by AirDoctor.

AirDoctor - Head to https://AirDoctorPro.com and use promo code FLIPPING50 and get up to $300 off ANY of their select AirDoctor models, plus you will get a 3-year warranty, absolutely FREE! All AirDoctor air purifiers come with a 30-day money-back guarantee.

IBS symptoms in women are often dismissed.

Could your gut be telling you something you've been overlooking?

What is IBS and how is it unique from IBD?

Women experience dramatic gut changes due to hormonal change. How do you know if you’re just tolerating constipation, diarrhea or have something with causation that is treatable?

If you're ready to stop guessing and start understanding IBS symptoms in women, today’s guest is here to share her personal experience. A conversation you don’t want to miss.

My Guest:

Chloe Melas is an award-winning journalist and on-air correspondent who over her 17-year career worked for NBC News, appearing across TODAY, NBC Nightly News, and NBC News Now.

Questions We Answer in This Episode:

[00:05:00] Are Bloating, Constipation, and Digestive Discomfort Really Normal in Midlife?

[00:06:30] How Long Can You Tolerate Digestive Symptoms Before Seeking Help?

[00:08:20] What's the Difference Between IBS and IBD?

[00:12:11] How Do You Know If It's IBS or Something That Needs Medical Attention?

[00:13:25] How Do Food Triggers, Stress, and Everyday Life Affect Gut Symptoms?

[00:19:34] Why Might Women Experience More Digestive Issues Than Men?

[00:24:51] What Can Stool Testing and Better Self-Advocacy Teach You About Gut Health?

Connect with Chloe:

Book - The Girl’s Guide to Guts

Instagram - @chloemelas

LinkedIn - Chloe Melas

Connect with Flipping 50:

Facebook Group - Flipping50 Insiders

Instagram - @Flipping50TV

YouTube - @Flipping50TV

More Episodes - Flipping 50 The Stronger Way

Other Episodes You Might Like:

Previous Episode - Does Heavy Outperform Moderate In Building Muscle After 50

Next Episode - Do You Need Extra Leucine To Build Muscle After 50?

More Like This - The Menopause Gut: Hidden Reasons Symptoms Happen Exercise Won’t Fix

Resources:

Work with Debra with an Ultimate Assessment

Flipping 50 App on iOS App Store & Google Play

Questions / Contact Debra on Instagram or Facebook Group

FLIP Menopause program - Join the next live cohort

Flipping 50 Master class - Choose your session here

Get the full episode Show Notes HERE.

This episode is sponsored by Alloy and AquaTru.

Alloy – Alloy is the only menopause platform with a scalp-to-lash hair care solution. Visit https://myalloy.com and use code FLIPPING50 for 20% off your first order!

AquaTru – Go to https://AquaTru.com/ now for 20% off (your purifier) using promo code FLIPPING50. AquaTru even comes with a 30-day best-tasting water guarantee.

Building muscle after 50 doesn't mean you have to lift heavier every time you walk into the gym.

What if moderate weights and higher repetitions could deliver similar results?

A 2026 study involving women averaging 68 years old offers an interesting perspective on how we approach resistance training as we age. The findings challenge the idea that heavier is always better and highlight why effort, progression, and individual needs matter more than simply increasing the weight.

Discover how to choose the right resistance, build muscle after 50 safely, and make strength training work for your body and your life.

Questions We Answer in This Episode

[00:01:37] Is lifting heavier really more effective than using moderate weights for building muscle after 50?

[00:02:18] What did the study comparing 10-rep and 15-rep resistance training reveal about muscle growth in older women?

[00:04:00] How can you tell whether your strength training is building muscle, and are you measuring the right numbers?

[00:13:39] What's the difference between increasing muscle size and improving maximal strength?

[00:15:33] When should you increase your weights, and why is mastering proper movement more important than rushing to lift heavier?

[00:20:14] How can you adjust your resistance training after a break, illness, or time away from exercise?

[00:21:38] What other ways can you challenge your muscles and measure progress without constantly increasing the weight?

If this episode made you flip your workout routine — share it!

👉 Post to your stories, tag @Flipping50TV in Instagram and share the episode to your best friend.

👉 Meet other women, who are done with outdated fitness advice, at Flipping50 Facebook Group.

👉 Subscribe, share, and leave a review if you’re ready to flip the script on Flipping 50 The Stronger Way.

References:

Experimental Gerontology. 2026, PMID: 42551773.

Other Episodes You Might Like:

Previous Episode - The C-Section Hangover that Shows Up as Back Pain or Painful Seggs in Menopause

Next Episode - What Actually Is IBS? The Girl's Guide to Guts

More Like This - Is 15 Weeks Enough to Build Muscle PostMenopausal? Science Unpacked

Resources:

Work with Debra with an Ultimate Assessment

Flipping 50 App on iOS App Store & Google Play

Questions / Contact Debra on Instagram or Facebook Group

FLIP Menopause program - Join the next live cohort

Flipping 50 Master class - Choose your session here

Easy At-Home Self-Assessment Test - Flipping 50 Strong Aging Index

Hot Off The Press! The science for staying strong.

Get the full episode Show Notes HERE.

C-section scar tissue pain may be connected to more than the scar you see in the mirror.

Could an old C-section be influencing your posture, movement, core function, or intimacy decades later?

The good news — It's not necessarily too late

What happens beneath the surface?

Why do scar tissue and fascia deserve a closer look?

How is it connected to painful seggs?

If you've wondered whether C-section scar tissue pain could still be affecting your body in midlife, this conversation is one you won't want to miss.

My Guest:

Janette Yee is a Toronto-based C-section Athletic Therapist and internationally recognized advocate for better postpartum rehabilitation. She is also a former 12-year rugby player with the Toronto Scottish RFC, she is also a Rugby Ontario Hall of Fame inductee and a new HYROX competitor.

With 20+ years of experience in manual therapy and exercise, she created groundbreaking Cesarean Recovery programs to help women reclaim their strength and recovery after childbirth.

Questions We Answer in This Episode:

[00:05:51] What exactly is a C-section shelf, and how does it develop?

[00:12:00] Is a C-section shelf just an appearance concern, or can it affect health, core function, and stability?

[00:17:13] Is it ever too late to address C-section scar tissue, discomfort, or changes in the abdomen?

[00:17:53] What's the difference between scar massage and fascial massage, and what can each accomplish?

[00:19:49] How much time and effort does it take to see meaningful changes?

[00:26:57] What common mistakes keep women from improving their C-section shelf or post-pregnancy abdomen?

[00:38:49] Could an old C-section contribute to painful sex years later?

Connect with Janette:

Website - Janette Yee’s The C-Section Shelf 10-Day Challenge

Facebook - Janette Yee

Instagram - @askjanette

TikTok - @askjanette

YouTube - AskJanette



Connect with Flipping 50:

Facebook Group - Flipping50 Insiders

Instagram - @Flipping50TV

YouTube - @Flipping50TV

More Episodes - Flipping 50 The Stronger Way

Other Episodes You Might Like:

Previous Episode - Does Cardio After Weights Change Your Results After 40 and Does More Protein Help?

Next Episode - Does Heavy Outperform Moderate In Building Muscle After 50

More Like This - Is There Really a Best Time to Strength Train After 50

Resources:

Work with Debra with an Ultimate Assessment

Flipping 50 App on iOS App Store & Google Play

Questions / Contact Debra on Instagram or Facebook Group

FLIP Menopause program - Join the next live cohort

Flipping 50 Master class - Choose your session here

Get the full episode Show Notes HERE.

Should you do cardio after strength training?

How much protein do you really need to build muscle after 50?

If you've ever wondered whether cardio is interfering with your strength gains—or whether you need to eat more protein to see results—this episode will help you look beyond the headlines.

Let’s dive into the research on strength training, cardio, and protein intake in women ages 40–77. Make smarter decisions about your workouts based on your individual goals.

When it comes to fitness after 50, the goal isn't to follow every new trend. It's to understand what works for you — cardio after strength training, or should you do cardio then lift the weights?

Questions We Answer in This Episode

What research reveals about doing cardio after strength training.

How strength training and cycling affected strength, aerobic fitness, and body composition in one study?

Did higher assigned protein targets improve estimated muscle mass?

Why should your primary fitness goal determine how you organize your workouts?

Why doesn't the study prove that cardio damages muscle or that more protein is always better?

How to approach cardio, strength training, and walking without unnecessarily complicating your routine?

If this episode made you flip your workout routine — share it!

👉 Post to your stories, tag @Flipping50TV in Instagram and share the episode to your best friend.

👉 Meet other women, who are done with outdated fitness advice, at Flipping50 Facebook Group.

👉 Subscribe, share, and leave a review if you’re ready to flip the script on Flipping 50 The Stronger Way.

References:

Journal of the International Society of Sports Nutrition. 2026, PMID: 42735207.

Other Episodes You Might Like:

Previous Episode - Is Your Nervous System Holding You Back? HRV, Stress, and Recovery in Midlife

Next Episode - The C-Section Hangover that Shows Up as Back Pain or Painful Seggs in Menopause

More Like This:

6 Menopause Fitness Questions From the Community

3 Steps to Gain Lean Muscle in Menopause

Building Muscle and Losing Fat in Menopause and Beyond

Cortisol and Cardio for Women Over 40: What Your Heart Needs Now

Resources:

Work with Debra with an Ultimate Assessment

Flipping 50 App on iOS App Store & Google Play

Questions / Contact Debra on Instagram or Facebook Group

FLIP Menopause program - Join the next live cohort

Flipping 50 Master class - Choose your session here

Easy At-Home Self-Assessment Test - Flipping 50 Strong Aging Index

Hot Off The Press! The science for staying strong.

Get the full episode Show Notes HERE.