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Menopause, Metabolism & Muscle with Sharon Lemoine

October 27, 2026 / Chris Brown / 0 Comments

#201 – Menopause, Metabolism & Muscle with Sharon Lemoine

In Episode 201 of the Becoming Elli podcast, we talk with Sharon Lemoine, NP, a Nurse Practitioner with more than 30 years of healthcare experience, including 25 years in emergency medicine. She is the founder of Gig Harbor Concierge Medicine, where she focuses on hormone optimization, medically guided weight loss, metabolic health and functional medicine.

Her personal experiences with Type 1 diabetes, thyroid cancer and surgical menopause inform her approach to helping women navigate their health as they age.

Menopause is not the same experience for every woman. Sharon explains the difference between the gradual hormonal changes of perimenopause and menopause and the much more abrupt transition that can occur with surgical menopause.

We discuss symptoms that women may want to bring to their healthcare providers rather than simply accepting them as an inevitable part of getting older. Sharon also explains what hormone optimization means in practical terms and what women should understand about the potential benefits, risks, and monitoring involved with hormone therapy..

Metabolic Health and Weight

Weight loss can become more challenging as we age, even when we feel like we’re doing many of the “right” things.

Sharon shares how she evaluates women who are struggling with their weight and explains what she means by good metabolic health. We also discuss medically guided weight loss, including the role of medications alongside nutrition and lifestyle changes.

Sharon shares the principles she believes matter most and we talk about the role of protein, fiber, carbohydrates and overall eating patterns.

We also discuss:

Exercise and the importance of looking beyond weight loss.
Maintaining muscle and bone health while losing body fat.
For women over 50, strength, cardiovascular fitness, balance, mobility and everyday movement all contribute to staying capable, independent and active as we age.
Don’t Assume It’s “Just Aging” by automatically dismiss new symptoms or changes
What questions to ask at routine medical appointments
Concierge and Functional Medicine
Hair Loss After Menopause

We explore an important distinction: taking responsibility for your health doesn’t mean believing that every health problem can be solved through willpower. Genetics, hormones, medical conditions and other factors all play a role.

At the same time, there are choices we can make that can support our health and help us become stronger and more resilient as we age. Menopause, hormones, weight, metabolic health and aging can feel complicated. Sharon’s advice is a reminder that we don’t have to simply accept changes without asking questions.

Links:

Instagram

YouTube

Overcoming a Setback

October 14, 2026 / Chris Brown / 0 Comments

#200 – Overcoming a Setback

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Aging well isn’t about avoiding setbacks. It’s about learning how to respond when life knocks you off course.

For episode 200 of Becoming Elli, Jill and Chris are joined by Maria Molvin to talk honestly about what happens when an injury, surgery, health issue, or major life change disrupts the routines that have helped keep us active and strong.

All three have experienced their own setbacks — from knee, hip and abdominal issues to recurring ankle problems. They talk about the realities of suddenly having to rethink everyday activities like walking, sitting, sleeping and showering, as well as the emotional challenges that can come with losing independence and feeling impatient with recovery.

The conversation also explores what happens after the initial setback: physical therapy, rebuilding strength and range of motion, returning to weights, incorporating walking into recovery, changing activities and learning when to push and when to back off.

And setbacks aren’t always physical. A gym closing or changing ownership, travel, or other life changes can disrupt even the most established exercise routine. How do you create a new normal when the routine that kept you consistent is suddenly gone?

Perhaps the hardest part is accepting uncertainty. Recovery isn’t always linear, and “normal” may look different than it did before. Rather than focusing on a fixed endpoint, the conversation encourages us to recognize progress, adjust our expectations and keep moving forward.

We discuss:

What can knock us off course as we age
The unexpected challenges of recovering from surgery or injury
The emotional side of losing independence
Knowing when to push and when to back off
Physical therapy and transitioning back to exercise
Returning to weights and walking
Changing activities when our bodies change
What happens when a familiar fitness routine disappears
Creating a new normal
Letting go of the expectation that recovery will be linear
Focusing on progress rather than a fixed endpoint
How to adapt without giving up

For anyone facing a setback: Start where you are. Small steps matter. Adapt rather than give up. Accept help. Find a way to keep moving.

And that’s really what Becoming Elli is about: aging, adapting, growing and staying strong — even when things don’t go according to plan.

Embracing My Inner Athlete with Hildee Weiss

October 1, 2026 / Chris Brown / 0 Comments

#199 – Embracing My Inner Athlete with Hildee Weiss

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What if the athlete you think you could never become is actually already inside you?

In this episode of the Becoming Elli Podcast, we talk with Hildee Weiss, author of Embracing My Inner Athlete, about what happened when she decided to stop putting everyone else first and start making her own health and well-being a priority.

At 46, Hildee describes herself as a couch potato. She was a wife and busy mother of five who had spent years taking care of her family and putting herself last. Then she began working with a personal trainer, discovered running, and gradually began to see herself in a completely different way

.What started with the goal of running eventually led to 5Ks, 10Ks, half marathons, trail runs and Spartan races. Along the way, Hildee has also faced injuries, illness and surgery — experiences that could have brought her athletic journey to an end but instead became part of her story of resilience.

We discuss:

Making the decision to put yourself first
Discovering running later in life
When you start thinking of yourself as an athlete
Consistency when you don’t feel like working out
Coming back from injuries, illness and surgery
Changing the way you see your body
How becoming an athlete changed her identity
Embracing your inner athlete
It’s never too late to start
What’s next?

Links:

Hildee’s book, Embracing My Inner Athlete, is available through Simon & Schuster.
Website/blog: Hildee Weiss
Instagram: @momoffive68
Facebook: Hildee Weiss

Redefing Success with Elli Overton 198 - be

Redefining Success with Elli Overton

September 15, 2026 / Chris Brown / 0 Comments

Episode 198: Redefining Success with Elli Overton

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Elli Overton is a three-time Australian Olympic swimmer, mom, TEDx speaker and children’s book author. After a successful career in elite swimming, she experienced firsthand the challenges of transitioning away from a career that had defined her identity.

Today, she is pursuing a master’s degree in professional counseling while developing her work as a speaker. Her interests include performance, mental health, resilience, self-awareness and what she calls sustainable excellence.

Her current work brings together her professional education and the lived experience she gained as an elite athlete.

Elli Overton competed in three Olympic Games, won multiple World Championship medals and other major international titles, and built her identity around becoming the very best swimmer she could be.

In this episode, we have a candid and surprisingly relatable conversation about what happens when achievement becomes intertwined with identity. Elli shares how coming fifth at two Olympic Games affected the way she viewed herself, how her inner critic took over, and how she eventually began to understand the difference between what happened and the story we tell ourselves about what happened.

While Elli’s story begins in elite swimming, the lessons go far beyond sports.

For women over 50, there can be so many moments when the definition of success needs to change. Careers change. Children grow up. Parents age. Bodies change. Relationships evolve. Activities we once did easily may become more difficult.

So how do we decide what success means , rather than continuing to measure ourselves against who we used to be?

We discuss:

When achievement becomes identity
The difference between achievement and self-worth
Why our 50s and beyond can be a time for reinvention
The inner critic and perfectionism
Sustainable excellence
Comparison versus learning from others
Self-compassion and author Kristin Neff
Creating healthier habits
Finding joy in the process
A different definition of success

Links:
Elli Overton LinkedIn
YouTube TEDx Talk: Defining Success after three Olympics and No Medals
Elli Overton Website

Becoming a Super Ager

August 15, 2026 / Chris Brown / 0 Comments

What if living a longer, healthier life has less to do with winning the genetic lottery and more to do with the choices we make?

In episode 197 of the Fit Strong Women Over 50 podcast, Chris and Maria take a closer look at cardiologist and scientist Dr. Eric Topol’s recent appearance on NPR’s TED Radio Hour, How to be a “Super Ager” (it’s not your genes.)

Dr. Topol discusses the science—and the myths—surrounding longevity and anti-aging. His central message is an important one: rather than focusing simply on lifespan, we should be paying more attention to healthspan—the years we live in good health and free from major age-related diseases.

Chris and Maria discuss some of the ideas that stood out to them, including lifestyle, sleep, exercise, nutrition, social connection, preventive medicine, vaccines, artificial intelligence, and some of the popular longevity trends that may have more hype than evidence behind them.

What Is a “Super Ager”?

Dr. Topol and his colleagues studied people over 80 who had managed to avoid major age-related diseases, including heart disease, cancer and neurodegenerative disease such as Alzheimer’s.

The research challenged the idea that exceptional longevity is primarily determined by genetics. Instead, lifestyle and preventive measures appear to play an important role in helping people maintain their health as they age.

The goal isn’t simply to live longer.

It’s to live more healthy years. Becoming a member of the “WELLderly” instead of the “ILLderly”

The Things We Can Influence

What Dr. Topol calls “Lifestyle Plus” are many of the same fundamentals that have come up repeatedly throughout the Fit Strong Women Over 50 podcast.

Sleep

Getting adequate, consistent sleep is an important part of healthy aging. Dr. Topol particularly discusses the importance of deep sleep and its relationship to brain health.

Nutrition

A healthy eating pattern remains one of the foundations of healthy aging. Chris and Maria connect this conversation to previous podcast discussions about the Mediterranean, DASH and MIND diets.

Exercise

Movement matters—and so does strength training, aerobic exercise and balance training. Resistance training is particularly important as we age because maintaining muscle and physical function can help us remain independent and active.

Short Movement Breaks

Even small periods of movement throughout the day may be beneficial. Chris and Maria talk about the idea of breaking up periods of sitting, particularly during evening television time.

Social Connection

Staying connected with other people is another important part of healthy aging. The conversation brings back memories of previous podcast guest Mary Beth Albright, author of Eat & Flourish, who discussed the relationship between eating with others and health.

Getting Outside

Spending time in nature is another simple habit that can contribute to overall well-being.

Healthspan vs. Lifespan

One of the biggest takeaways from Dr. Topol’s discussion is the distinction between lifespan and healthspan.

Living to an advanced age is wonderful—but ideally, we want those additional years to be active, independent and enjoyable.

We talked about this concept in Episode 175, “Better Choices for Better Healthspan” with Sally Duplantier.

The Role of Preventive Medicine and Technology

The conversation also moves beyond lifestyle into some fascinating developments in medicine.

Dr. Topol discusses:

Maintaining a healthy immune system
Treating inflammation
Vaccines and medications that may reduce the risk of age-related disease. Especially look into the Shingles vaccine research.
The potential role of AI in medical diagnosis
What doctors can learn from retinal scans
How AI-assisted analysis of mammograms may eventually help predict future health risks

The discussion highlights how quickly medical technology is changing—and how these advances could eventually allow physicians to identify risks much earlier and intervene before serious disease develops.

What About the Longevity “Hacks”?

Not everything promoted in the longevity world has the same level of evidence. Chris and Maria discuss several popular trends that Dr. Topol questions, including:

Experimental or “stacked” peptides
Taking large numbers of supplements
Extremely high protein intake
Keto diets
Cold plunges

The bigger message is to look for evidence before spending money on the latest longevity trend.

Just because something is popular on social media doesn’t necessarily mean it has been adequately studied in humans—or that it is appropriate or safe for everyone.When it comes to supplements, medications, dietary changes or other health interventions, it’s important to discuss individual circumstances with your healthcare professional.

What Does Being a “Super Ager” Mean to You?

You don’t have to chase every new longevity trend to age well.

Sleep.
Eat well.
Build and maintain muscle.
Move your body.
Work on your balance.
Stay connected.
Get outside.
Take care of your health.
And keep learning.

Those aren’t particularly flashy “biohacks”—but they’re habits that can help us build a longer healthspan, not simply a longer lifespan.

What do you think? What are you doing today to help yourself become a Super Ager?

Find the Becoming Elli community and the Fit Strong Women Over 50 podcast at our YouTube channel.

You can also find Becoming Elli on Facebook, Instagram, Pinterest, YouTube and LinkedIn.

Note: This podcast discusses health and wellness information for educational purposes. It is not medical advice. Talk with your healthcare professional about your individual health, medications, supplements and preventive care.

Doing What You Can, When You Can

July 25, 2026 / Chris Brown / 0 Comments

Years ago, I was very inspired by Roni Noone, who was a weight-loss workout blogger and media creator. She still is a blogger. I started following her around 2008 or so. Then she grew her platform enormously through books, videos, conferences, and more. I even met her a couple of times at her “Fit Bloggin'” conferences in Maryland. She is still very active online, but I haven’t kept up with her.

One of the concepts she created and repeated often was “WYCWYC.” It means “Do What You Can When You Can.” It means to simply stop stressing so much about whatever you need to do that you can’t get it done and instead do what you can, when you can. It’s a practical approach to working out. She talked about it quite a bit in her vlogs (video blogs), and it really resonated with me.

Can’t make your regular gym routine because you’re out of town? Take a walk in a nearby park and do something that challenges you (like 10 squats after every half-mile). If that doesn’t seem challenging to you, then substitute another exercise that does.

My mind often wants to turn everything into an all-or-nothing choice.

Like writing an article for the Becoming Elli website. I haven’t written in months, and I used to write weekly or even more. Now I feel like I have to have some wonderful topic with profound insights in order to publish something.

Today I decided WYCWYC fits the bill. So here it is!

Overcoming Procrastination

I think WYCWYC breaks through my procrastination. I’ve heard that procrastination is a by-product of perfectionism. You know, if you can’t do it right, don’t do it at all. Something about it makes sense, although I’m the very first to say I am by no means a perfectionist. But maybe I feel like what I’m doing isn’t enough or isn’t good enough.

I think about when I really started exercising again when I turned 50 years old in 2007. Now you probably know, I tend to sweat a lot, even on a cold day. Back then, going to the gym while weighing more than 60 pounds more than I do right now, I felt like everyone was looking at me and judging me. At least I was severely judging myself. And doing even a little workout had me sweating… a lot.

It took me five years to lose the weight. Then I started working on getting stronger and doing more. Being consistent and finding things I loved really helped.

Years ago, I would take my dog for long walks on Saturdays, for miles and miles. Then that habit changed to riding my bike for miles and miles. I started running races.

Over the years, my life has changed, and so have my habits.

Now I try to walk a short walk every day. When I was walking my dog for miles and miles, I had a young dog. Now Peanut is 14½ and struggles to do a half-mile in 30 minutes.

I love to catch a line dancing class when I can. It’s not so much for the exercise but for the mental focus.

I have my favorite instructors for strength classes. They are the ones who go hard, but offer modifications for each of their exercises so I can continue to work out during the class even if I’m not able to do the main exercise.

It’s not all just about exercise. The WYCWYC principle works for eating right too. Prepping food a little bit at a time helps me. And I’ve learned that it doesn’t have to be fresh vegetables—even buying chopped frozen vegetables isn’t cheating. (Jill told me it is okay!)

WYCWYC works with all kinds of things: food swaps, weeding, laundry, vacuuming, getting rid of clutter, staying in touch with friends, and downsizing Christmas (and Halloween, Easter, etc.) decorations. It’s really help me to get through a mountain of paperwork that has a lot of baggage or bad feelings about.

Getting started is usually the hardest part of those “big” tasks. I have found that embracing WYCWYC takes the pressure off of starting and allows me to just do five-minute sessions and not feel bad or like a slacker. And it’s amazing how quickly those five-minute sessions can make a difference. It definitely adds up.

So I’m back writing a blog/article today. It’s just a short one, but that’s okay. I’m doing what I can when I can.

PS. Weird thing. In researching this article, I noticed that Roni just turned 50 (Happy Birthday!) This past Wednesday. Is that a sign? Maybe it’s time that I ask her on the Fit Strong Women Over 50 podcast as a guest. Let me know what you think.

Introducing Maria Molvin

June 9, 2026 / Chris Brown / 0 Comments

Download Episode 196

We have some exciting news to share! If you listened to our Spring Break episode, you know that we asked if anyone would like to join us as a cohost on this podcast.

After 8 years, we had been feeling a bit fatigued with producing our podcast so we were delighted when Maria Molvin contacted us and said she was interested in joining the Becoming Elli team.

It’s actually rather nice to be a team instead of just two of us. You may remember that we interviewed Maria in April 2024, just over two years ago. You can check out episode 152 if you want to hear that discussion.

Maria and Jill worked together earlier in our careers, so they’ve known each other a long time.

Spring Break

April 15, 2026 / Chris Brown / 2 Comments

#195 Spring Break

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In our Spring Break episode, we discuss the switch from soups to salads, getting outside for exercise and new beginnings.

Spring is in the air, and we’re feeling energized to shake things up—both in and out of the kitchen.

Chris shares the excitement (and learning curve!) of getting a new bike and figuring out all its features, while Jill has been enjoying time on her e-bike and the freedom it brings to get outside more. Staying active doesn’t have to look the same every season, and we’re both leaning into what feels fun right now.

Speaking of fun, Chris talks about why she’s been line dancing every chance she gets—it’s a great way to move, laugh, and connect. Jill is feeling inspired too and is on the hunt for pickleball lessons as she looks to pick up a new sport this spring.

We also dive into some simple food swaps to refresh our routines. Chris shares how she’s transitioning from winter comfort foods to lighter options, trading in hearty soups for fresh, satisfying salads. Jill is ready to break out of her food rut and is looking for easy ways to add variety and excitement back into her meals.

Salad Season: Jill and Chris enjoyed these salads during a recent lunch at Aladdin’s Eatery and. Pictured left to right: Cranberry Walnut Salad. Mixed greens, lebanese salata, calamata olives tossed with Aladdin’s dressing and topped with feta, dried cranberries, and chopped walnuts, topped with grilled chicken. Oil and vinegar dressing. Mujadara Power Salad. lentils and brown rice over mixed greens topped with our award-winning hummus and fried onions, served with Aladdin’s dressing

Chris highlights a new protein bar she’s been enjoying, and Jill shares a quick update on electrolytes—what they are, and why they might be helpful as activity levels increase with the warmer weather.

Opportunity:

Finally, we talk about some upcoming changes to the podcast. As we look ahead, we’re beginning the search for a co-host who could eventually step in and continue the Fit Strong Women Over 50 mission when we decide to retire.

If you’ve been thinking about trying something new—whether it’s a different workout, a new sport, or a simple food swap—this is your sign to go for it.

Please send us an email or leave a comment. We’d love to hear from you.

Heart Health After 50

February 24, 2026 / Chris Brown / 0 Comments

194- Heart Health After 50: Strong Hearts, Strong Women

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February is American Heart Month, and we’re using this episode to reframe heart health in a way that feels empowering, practical, and realistic for women over 50.

Heart health is not about fear, restriction, or perfection. It’s about self-respect. It’s about building a body and a heart that support strength, independence, and the ability to live fully.

In this episode, we talk about what really matters for heart health after menopause—food, movement, strength, stress, sleep, and mindset—and how small, consistent habits make a powerful difference over time.

Heart Health Is Self-Care

Heart disease remains the number one cause of death for women, yet it is often under-discussed—especially among women who are active and otherwise feel healthy.

After menopause, the loss of estrogen changes how our bodies protect the heart. That doesn’t mean we are fragile. It means we need to be intentional.

Caring for your heart is not about reacting to scary statistics. It’s about choosing habits that honor your body and support the life you want to live.

Food as Fuel, Not Restriction

Heart-healthy eating does not require cutting everything out or following rigid rules.

We focus on adding:

Leafy greens and colorful vegetables
Fatty fish like salmon and sardines for Omega-3s
Beans, lentils, and fiber-rich foods for cholesterol support
Berries for antioxidants
Healthy fats from olive oil, nuts, and seeds

We also talk honestly about ultra-processed foods, added sugar, and the slow “alcohol creep” that can sneak up after 50. This isn’t about never enjoying food or drink—it’s about awareness and patterns.

Understanding the Numbers Without Letting Them Define You

Cholesterol and blood pressure numbers can feel discouraging, especially when women view them as a personal failure.

They are not a judgment. They are information.

Heart health is influenced by inflammation, muscle mass, sleep, stress, and movement—not just a single lab result. Lifestyle changes are powerful, and medication can be an appropriate tool when recommended. It does not have to be one or the other.

Zone 2 Cardio: The Sweet Spot for Heart Health

Zone 2 training has gained a lot of attention, and for good reason—especially for women over 50.

Zone 2 is steady, intentional movement where you can speak in full sentences but wouldn’t want to sing. It strengthens the heart muscle, improves mitochondrial health, supports blood sugar and cholesterol, and avoids excessive cortisol spikes.

Brisk walking, hiking, easy cycling, rowing, and similar activities all count. Aim for two to four hours per week, spread across your days.

Strength Training: The Missing Link for Heart Health

Cardio supports the heart, but muscle protects it.

Strength training improves blood sugar regulation, lowers resting blood pressure, and reduces cardiovascular risk. Muscle is metabolically active tissue, and the more you have, the better your body handles stress and energy demands.

Lifting weights two to three times per week—at a level that feels challenging—builds resilience, not just strength. This is not about bodybuilding. It’s about building the capacity for life.

Stress, Sleep, and the Nervous System

Chronic stress fuels inflammation, and many women carry far more emotional and mental load than they realize.

Calming the nervous system is not indulgent. It is protective.

Sleep is also a cornerstone of heart health. Poor sleep increases cardiovascular risk, while consistent sleep supports recovery, hormone balance, and overall resilience.

Key Takeaways

Eat protein, fiber, and colorful foods
Strength train two to three times per week
Prioritize steady Zone 2 movement
Manage stress and protect your sleep
Heart health supports freedom, independence, and longevity

This Week’s Challenge

Add one heart-healthy habit this week. That might be a 20-minute Zone 2 walk, a strength training session, or adding flax seeds or berries to your breakfast.

Small steps, practiced consistently, build strong hearts.

Our podcast continues to be among the top podcasts for women over 50, especially in the health and fitness categories. See our ranking in the top 2% of all podcasts here.

Listen to the Full Episode of 194 Heart Health After 50

If you enjoyed today’s podcast, you will also like the “Older Women and Friends” podcast where Jane Leder talks with guests about the joys and challenges of being an older woman. You can find it at her website www.JaneLeder.net.

Spotify Results for 2025

January 16, 2026 / Chris Brown / 0 Comments

As we work on revamping Becoming Elli and our Podcast – Fit Strong Women Over 50 – we wanted to thank our Spotify listeners. It looks like last year we had 27% growth from that channel.

Our goal is to contiue to bring you great content about getting and staying fit and strong as we grow older. We also want to continue to be one of the top podcasts for women over 50.

If you are new to Becoming Elli (or wonder who is Elli?) or Fit Strong Women Over 50 podcast, you can read our story here: Why Chris and Jill started Becoming Elli and the Fit Strong Women Over 50 podcast.

We have distribution of our podcast everywhere, so be sure to subscribe using your favorite site format.

Our podcast continues to be among the top podcasts for women over 50, especially in the health and fitness categories. See our ranking in the top 2% of all podcasts here.

Please leave a comment below if you have some ideas for improving our podcast and website. We’d love to hear from you. Thanks!