Becoming Elli

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!

Look Back. Leap Forward!

December 23, 2025 / Chris Brown / 0 Comments

#193 – Look Back & Leap Forward with Chris and Jill

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As 2025 comes to a close, Chris and Jill slow things down for a thoughtful end-of-year conversation. Instead of a highlight reel or checklist of accomplishments, this episode focuses on reflection, intention, and what it really means to age strong — physically, mentally, and emotionally.

They also share an important announcement: for the first time in eight years, the podcast will be taking a January hiatus, returning refreshed in February 2026.

We discuss:

Reflection Over Perfection

Why Chris and Jill chose reflection instead of a traditional year-end recap
Aging with intention rather than chasing perfection
Why rest and reflection are essential parts of strength — especially after 50

What actually mattered to you this year — not what you planned to do, but what you really did?

Goals, Drift, and Letting Go of Perfection

Jill reflects on what happens when you don’t set a clear goal — and how drift shows up differently after 50
Why intention becomes more important as time and energy feel more precious
Jill’s strength goal of bench pressing 100 pounds — and what stalling at 95 taught her
Reframing success and recognizing progress even when goals aren’t fully met
Progress doesn’t have to be perfect to count

Is there a goal you didn’t fully reach this year, but still moved closer to? What would change if that was enough?

Chris’s Three Words — Stand, Sleep, Strength

Why Chris chooses three words each year instead of resolutions
The danger of borrowing goals — and words — that don’t fit your life
Strength as a return, not a restart: kettlebell swings, functional training, and building back gradually
Why patience matters more than intensity after 50
Sleep as a major win — and the impact of consistent rest
“Standing” both literally and metaphorically — and noticing what’s still unresolved
Mindful aging doesn’t mean clarity — it means awareness

If you had to choose just one word for the coming year, what would it be — and why does it fit your life right now?

Creativity, Walking, and Seasonal Adaptation

Jill’s exploration of creative strength through writing, crocheting, and her “emotional support chicken”
Creativity as a grounding and often overlooked form of strength
Chris’s daily walking routine — and how winter weather forced a shift
Why adapting to seasons isn’t failure, it’s wisdom
Noticing nature, weather, and rhythm as part of staying well
Letting go of a routine doesn’t mean giving up — it means adjusting to reality

What routine might you need to adapt — or release — without telling yourself a negative story about it?

January Hiatus & What’s Next

Why Chris and Jill are taking January off for the first time in eight years
Using the break to rethink the podcast, website, and Becoming Elli community
Staying true to the heart of the show while allowing it to evolve
Inviting listener input for 2026 topics and direction, please contact us via
e-mail: chris @becomingelli.com or jill @becomingelli.com (no space between the name and @ symbol) or leave a comment at our website: becomingelli.com
Some of our favorite episodes from 2025:
- Bone Health with Dr. Lisa Moore (Episode 187 Brick House Bones)
- Metabolic health and CGMs with Dr. Paul Kolodzik (Episode 178 continuous glucose monitors)
- Wellness Wednesdays with Sally Duplantier (Episode 175 healthspan vs lifespan)
Why episodes featuring everyday women doing extraordinary things remain the most inspiring
Gratitude for eight years of listeners, community, and shared stories
Why rest is part of strength
Choosing what matters now — and letting go of perfection
The podcast returns in February 2026

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.

Partner Podcast Recommendation
Wellness Wednesdays with Sally Duplantier

If you enjoy listening to our podcast, you’re sure to enjoy Wellness Wednesdays, a free monthly online program focused on healthy aging hosted by Sally DuPlantier, an award-winning gerontologist, health educator and researcher. You may remember Sally from podcast episode 175 Better Choices for Better Healthspan.

Guest speakers on Wellness Wednesdays include healthcare professionals, researchers, thought leaders and authors on topics related livestyle choices, mental well-being; pain management, and reframing aging.

The programs are an hour in length and include about 15 minutes of live Q&A. They are free and recorded. Visit Sally’s website at MyZingLife.com for more information.

Healthy Holiday Eating with Dr. Glenn Livingston

December 9, 2025 / Chris Brown / 0 Comments

#192 – Healthy Holiday Eating with Dr. Glenn Livingston

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In this episode, Jill and Chris welcome back Dr. Glenn Livingston, psychologist, researcher, author, and creator of Defeat Your Cravings. You may remember him from Episode 155—or from his work helping thousands of people stop binge-eating, quiet food cravings, and rebuild a peaceful relationship with food.

Glenn draws on decades of research, including studies with more than 40,000 participants, and his own personal journey out of food addiction. His insights combine practical behavioral strategies with deep compassion for anyone struggling with overeating.

He returns to the show to talk about staying steady through the holiday season, navigating New Year’s resolutions, and how tools like GLP-1 medications fit into a long-term healthy lifestyle.

We discuss:

Glenn shares an update on his work with Defeat Your Cravings, including coaching programs and group support for people wanting to break free from overeating.
He talks about the personal turning point that led him from consulting for major food companies to focusing on the psychology of cravings and binge-eating.
Glenn revisits the mindset shifts and daily practices that helped him finally overcome years of chronic overeating.

The holidays can be filled with pressure, temptations, and emotional eating. Glenn offers holiday eating strategies to stay in control:

Predictive planning: how to decide ahead of time what you will and won’t eat—and why this removes decision fatigue.
The power of boundaries: how establishing simple, clear rules (“I only have desserts on the actual holiday,” or “I eat sitting down and slowly”) can drastically reduce impulsive eating.
Handling holiday triggers: how to deal with family pressure, endless buffets, travel routines, and nostalgia-driven overeating.
Recovery strategies: what to do when you’ve gone off track—without spiraling into guilt or giving up for the rest of December.

Glenn breaks down how to avoid the typical “January 1st burnout” and how to make and keep New Year’s Resolutions:

Start with identity shifts: instead of setting perfectionistic rules, step into the identity of the person you want to become.
Use micro-commitments: small, consistent actions build confidence and momentum.
Why “never binge again” works: Glenn explains his approach to separating yourself from cravings so you can make calm, rational decisions around food.
Building a sustainable plan: how to set resolutions that support your long-term health without over-restricting.

With so many listeners exploring GLP-1 medications (like Wegovy, Ozempic, and others), Glenn discusses the GLP-1 Medications: How They Fit Into Behavior Change:

How medication can reduce the “biological noise” of intense cravings—and why behavior change still matters.
The role of structured habits: eating plans, meal timing, and trigger awareness make medications more effective.
Why mindset is essential: GLP-1s can quiet cravings, but they don’t replace the psychological work of creating a healthy food identity.
Long-term success: using medication as a tool—not the entire solution—for building a more peaceful, balanced relationship with food.

Links:

His website: Defeat Your Cravings

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.

Podcast Recommendation:
Women in the Middle® with Suzy Rosenstein

If you enjoy this podcast, you will also like Women in the Middle® with Suzy Rosenstein.

As a midlife coach for women, Suzy shares an upbeat perspective along with coaching & guidance about self-care, career boredom, career change, entrepreneur lifestyle, happiness, relationships, mindset, empty nest, aging, and life transitions with a mix of guests, humor and no-nonsense.

Click here to listen to Women in the Middle.

The Gift of Aging with Suzy Rosenstein

November 25, 2025 / Chris Brown / 0 Comments

#191-The Gift of Aging with Suzy Rosenstein

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This week, Jill and Chris talk with Suzy Rosenstein, master certified life coach, midlife mentor, and host of the Women in the Middle podcast. Suzy has helped thousands of women who feel stuck in midlife rediscover clarity, joy, and purpose. Her signature blend of humor, curiosity, and encouragement inspires women to see aging not as something to fear—but as an incredible opportunity.

Together, we explore the mindset traps that keep women stuck, how to embrace aging with intention, and why midlife can be one of the most meaningful and fulfilling chapters of life.

We discuss:

Why Midlife Women Get Stuck – Suzy explains the common mental traps and limiting beliefs that hold midlife women back—including fear of “aging out,” the myth that youth is better, and the assumption that opportunities shrink after 50. She also talks about the wake-up calls and unexpected life events (not always negative!) that often shake things up.
Mindset, Attitude & Regret-Proofing – Suzy helps women shift from dread about getting older to excitement about what’s ahead.
- How curiosity and self-awareness open the door to change
- How to celebrate milestone birthdays with intention, joy, and openness
- What it really means to regret-proof your life
- Why aging really is a gift
- Why women struggle with putting themselves first—and how to change that
- Suzy reminds us that living with intention doesn’t happen accidentally.
- You must decide how you want to spend your time, what matters most, and what brings meaning—even very small things.
Using Envy as a Tool for Growth – One of Suzy’s most powerful concepts is using envy as a guide instead of feeling guilty about it. She explains:
- How envy can reveal what your heart truly wants
- How to explore that feeling with compassion instead of judgment
- When comparison can be constructive—and when it becomes unhealthy
Fitness, Motivation & Taking Small Steps – Movement and fitness are essential parts of thriving after 50, and Suzy talks about how physical activity boosts confidence, energy, and emotional well-being.
- Why it’s never too late to start
- How to reconnect with movement when motivation dips
- The power of starting with the smallest possible step
- How to identify what’s getting in your way—then work through it with curiosity
- Why the thoughts you choose (“I’m learning to take exceptional care of my body”) matter more than you realize
- Her advice: set a goal, notice how it makes you feel, anticipate obstacles, and assess your progress with self-compassion—not criticism.
Food, Hormones & Midlife Changes- Suzy discusses how shifting hormones and metabolism affect women in their 50s and 60s—and how mindset plays a huge role in adjusting eating habits. Instead of restriction or guilt, she encourages empowerment, curiosity, and intention.
The FUN Framework Suzy shares her “FUN” process for navigating midlife with clarity and purpose:
- F – Find your gifts
- U – Understand what you want
- N – Nurture your commitment
Celebrating Life After 50 – When Suzy turned 50, she wrote 50 Ways to Celebrate Life After 50. She shares a few favorites from the six categories in the book—ideas that help women reflect, prioritize, and rediscover joy. From meaningful small actions to big, heart-expanding experiences, Suzy encourages women to explore what truly makes their hearts sing.

Links –

Find her Get Unstuck Midlife Quiz at midlifequiz.com. It helps you figure out your personality type and helps you understand what your future self is craving. Only 90 seconds to take the quiz. It’s free, fast and insightful.
Her website is SuzyRosenstein.com.
Book a call with her.

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.

Podcast Recommendation
Women in the Middle® with Suzy Rosenstein

Women in the Middle® is a podcast for midlife women who are ready to hear some good news about being over 50! Suzy Rosenstein, MA and Master Certified Life Coach shares the good, bad, ugly, and sometimes downright hysterical about growing older and making the changes you want to make so you don’t have regrets in your second chapter.

As a midlife coach for women, Suzy shares an upbeat perspective along with coaching & guidance about self-care, career boredom, career change, entrepreneur lifestyle, happiness, relationships, mindset, empty nest, aging, and life transitions with a mix of guests, humor and no-nonsense.

Click here to listen to Women in the Middle.

Journey to Fitness with Melissa Wilson

November 11, 2025 / Chris Brown / 0 Comments

#190 Journey to Fitness with Melissa Wilson

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In this inspiring episode, Jill and Chris chat with Melissa Wilson, a vibrant grandmother who’s redefining what it means to be fit and strong after 60. Jill met Melissa at the gym and has watched her incredible transformation firsthand — from hesitant beginner to confident, strong, and motivated athlete.

Melissa shares her personal fitness journey, the turning point that motivated her to start, and how her mindset and lifestyle have evolved along the way. She opens up about challenges, surprises, and the role that community, consistency, and courage have played in her success.

Whether she’s tackling a tough challenge like the Murph, perfecting her lifts, or planning her next goal, Melissa shows that it’s never too late to become your strongest self — inside and out.

We discuss:

How Melissa began her fitness journey and what sparked her transformation
The importance of learning proper form and working with supportive coaches and gym friends
What surprised her most about getting stronger after 60
How her confidence, energy, and outlook on life have changed through fitness
The hardest parts of her journey — and how she overcame setbacks and injuries
Her favorite exercises and the ones that used to intimidate her
Insights into her nutrition habits and how her approach to food has evolved
The story behind completing the Murph Challenge and other fitness milestones
How reading, reflection, and fitness complement each other in her life
Her message for anyone who thinks they’re “too old” or “too out of shape” to start

Melissa’s story is a reminder that with consistency, support, and a willingness to learn, it’s possible to build strength, confidence, and joy at any stage of life.

Links:

Instagram: melissa_liftsandreads

Murph Challenge

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.

Age Wise Podcast Partner – Jennifer Fink
(Host of Fading Memories, a caregiver podcast)

Want to age well and support the aging loved ones in your life? Fading Memories is a podcast that offers valuable insights for both! It provides insights and guidance to caregivers on communicating effectively, managing stress, and coping with grief and loss.

Join host Jennifer Fink as she discusses brain health recommendations, effective caregiving techniques and self-care strategies – all crucial for aging gracefully and navigating the challenges of caregiving. Tune in to Fading Memories for practical advice and compassionate support on your journey of aging well.

To listen, visit www.FadingMemoriespodcast.com

What Is a “Super Ager”?

The Things We Can Influence

Sleep

Nutrition

Exercise

Short Movement Breaks

Social Connection

Getting Outside

Healthspan vs. Lifespan

The Role of Preventive Medicine and Technology

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”?

Links:

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

Partner Podcast Recommendation Wellness Wednesdays with Sally Duplantier

Podcast Recommendation: Women in the Middle® with Suzy Rosenstein

Podcast RecommendationWomen in the Middle® with Suzy Rosenstein

Age Wise Podcast Partner – Jennifer Fink (Host of Fading Memories, a caregiver podcast)

Partner Podcast Recommendation
Wellness Wednesdays with Sally Duplantier

Podcast Recommendation:
Women in the Middle® with Suzy Rosenstein

Podcast Recommendation
Women in the Middle® with Suzy Rosenstein

Age Wise Podcast Partner – Jennifer Fink
(Host of Fading Memories, a caregiver podcast)