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Amino Acids, Protein, and Creatine with Liz Plosser

June 24, 2025 / Chris Brown / 0 Comments

181 – Amino Acids, Protein, and Creatine with Liz Plosser

In episode 181, we talk with the former editor of Women’s Health, Liz Possler, about the importance of protein and amino acids for women in midlife for aging well, maintaining muscle, losing weight, and for overall longevity.

We discuss:

Body composition and the importance of protein for muscle
Muscle mass and women over 50
What’s the right amount of protein to eat and ways to increase your protein
What are amino acids and why they are so important to women over 50
Using supplements and protein powder to be sure you get enough
Her experience of adding creatine to her daily regimen
Why she uses and recommends Kion

Links:

Website: www.Lizplosser.com

To get a 20% listener discount, go to getkion.com/fit

Her book: Own Your Morning: Reset Your A.M to Unlock Your Potential

Instagram: @LizPlosser

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 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’s Your Current Workout Routine?

June 17, 2025 / Chris Brown / 1 Comment

I have been mixing up my current workout routine as we have moved from cold weather, to rainy weather and now entering summer hot humid weather.

Besides doing the solo routine I’ve outlined below, I’ve been doing a lot of walking when the weather is nice and indoor exercise classes when it’s raining or too humid.

This is what my current workout routine looks like right now:

Monday/Wednesday/Friday routine

Five to 10 minute warmup exercises – marching in place, tin man toe touches, side knees, skaters, inch worm push ups and modified jumping jacks.

Weighted squats – I use an 18 pound kettlebell (AKA Blue kettlebell) and squat down slowly for a count of four, exhaling on the way up. i currently am doing four sets of 12 squats.

Band Holds – For the band holds, I wrap a black exercise band around the vertical metal bar in my gym. Then hold my arms out straight pulling the band to the front of me. My knees are slightly bent and I focus on keeping my belly button in toward my spine. Hold for 30 seconds on the right, then switch to 30 seconds on the left. I do 3 sets of these.

Bird Dog – Using a mat with my knees on a towel, I raise my right arm parallel to the floor while extending my left leg out straight. My ankle is flexed, reaching for the wall. I hold for a few breaths and switch to the other arm/leg. About 30 seconds worth of bird dogs and then child’s pose for about 10 seconds. Three sets of the bird dog exercises.

I-Y-T-As – These exercises are also on the mat. They are sort of like Supermans, but instead you make your arms look like an I T Y A and hold for a few seconds at each position. I skip the I’s because my neck has been bothering me. Also I raise my feet/legs off the ground while doing the ITYAs. I do 30 seconds of it times three sets.

Leg lifts – I remember being able to do leg lifts like no body’s business, but but now, I’m definitely more challenged. I am currently doing 18-20 leg lifts in one minute. I’m slowly lowering my legs, exhaling on the lifts.

This is what I’ve been doing lately and I’m enjoying the routine. I’m feeling stronger and almost ready to move up a level next week. (Check out that link for 5 ways to measure your progress!)

What is your current workout routine? Let me know in the comments below.

Getting Your Protein Fix: The Vegetarian Way

June 16, 2025 / Jill McCauslin / 0 Comments

One of the first things people ask when you go vegetarian is, “But where do you get your protein?” It’s like they think protein only exists in chicken nuggets and steak. Spoiler alert: it doesn’t! There’s actually a whole world of delicious, protein-packed foods that don’t involve any animals whatsoever.

I’m not actually vegetarian so I don’t get asked this question but I’ve been told this is a common question. I’ve also heard people say they can’t go vegetarian because they can’t get enough protein. I don’t think that’s true. I’m trying to include more plants in my daily diet and that includes getting protein. I know there are plenty of protein sources that don’t include animals. Chris and I have discussed protein and written about it on the blog. I’m not sure we’ve ever focused completely on vegetarian protein.

Let’s start with the obvious superstar: beans and legumes. Black beans, chickpeas, lentils, and kidney beans are basically nature’s protein pills. A cup of cooked lentils gives you about 18 grams of protein, which is comparable to a serving of chicken or hamburger or three eggs. Plus, beans and legumes are incredibly versatile and can be used in a variety of ways. Throw chickpeas into a curry, make a hearty lentil soup, or mash up some black beans for killer veggie burgers.

Then there’s quinoa, the grain that thinks it’s a complete protein (and technically, it is). Unlike most plant proteins, quinoa contains all nine of the essential amino acids that your body needs. It’s like the overachiever of the grain world. Cook it up as a side dish, toss it in salads, or use it as a base for Buddha bowls.

Don’t ignore nuts and seeds either. Almonds, peanuts, hemp seeds, chia seeds – they’re all packing serious protein punch. Two tablespoons of peanut butter gives you about 8 grams of protein, which makes your morning toast feel a lot more substantial. I often skip nuts and seeds because they’re also calorie dense but a reasonable portion is a good source of protein and makes for a nice snack or addition to your salad.

Tofu and tempeh deserve their own shoutout. I know, I know – tofu gets a bad rap for being bland, but that’s actually its superpower. It takes on whatever flavors you throw at it. Marinate it, fry it, scramble it, or blend it into smoothies. Chris has told us on the podcast how much she enjoys tofu. She admitted that she is now able to eat it plain as a snack.

Tempeh, tofu’s fermented cousin, has a nuttier flavor and even more protein. You can use it as a meat substitute in sandwiches and salads.

Even some vegetables are surprisingly protein-rich. Spirulina, nutritional yeast (it’s cheesier than it sounds), and even regular old spinach contribute to your daily protein goals.

The truth is, as long as you’re eating a varied diet with plenty of whole foods, getting enough protein as a vegetarian isn’t rocket science. Your body is pretty smart about combining different protein sources throughout the day to make sure you’re getting everything you need.

So the next time someone asks about your protein intake, you can smile and tell them about your amazing lentil dal or that incredible tempeh stir-fry you made last week.

Aging Playfully with Yvonne Marchese

June 10, 2025 / Chris Brown / 0 Comments

180 – Aging Playfully with Yvonne Marchese

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In this vibrant and laughter-filled episode, we’re joined by Yvonne Marchese—a true “Age Agitator” and host of the Late Bloomer Living Podcast. Yvonne is also the author of In Full Bloom: A Guide to Aging Playfully, a professional photographer, speaker, and co-founder of the Age Agitators Club. She’s on a mission to flip the script on aging and show us that midlife can be a launchpad, not a slowdown.

We dive deep into Yvonne’s inspiring personal journey of reinvention—from fearing invisibility to embracing roller skates, paddle boards, and bold dreams. She shares her perspective on aging that led her to create a thriving community for women who want to age with intention, curiosity, and joy.

In this episode, we talk about:

What “aging playfully” really means and how to embrace it
Mindset shifts that help break free from fear and “too late” thinking
Creative and joyful approaches to staying active without guilt or pressure
How community and connection are essential to personal reinvention
Why trying something totally new (like roller skating!) might be exactly what you need
Yvonne’s take on healthy eating in midlife—without restriction or overwhelm
Practical daily steps for women who feel stuck or unsure of what’s next
Exciting projects and passions that are currently lighting Yvonne up

Whether you feel like you’ve lost your spark or just need a little reminder that you’re not too old and it’s not too late, this conversation is for you.

Resources & Links
Visit Yvonne’s website: LateBloomerLiving.com
Grab her book: In Full Bloom: A Guide to Aging Playfully
Listen to her podcast: Late Bloomer Living – latest episode
Join the Age Agitators Club and learn more about her community

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 Partner

If you enjoy 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.

Changing Habits and Behaviors with Lisa Goldberg

May 27, 2025 / Chris Brown / 0 Comments

179 – Changing Habits and Behaviors with Lisa Goldberg

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In episode 179, Jill and Chris speak with Lisa Goldberg, a nutritionist, mindset and weight loss expert. She holds a master’s degree in Clinical Nutrition from New York University.

Lisa has been coaching busy, high achieving professionals to lasting weight loss for over 20 years. Her work focuses on teaching her clients how to break their self-sabotaging eating patterns and change their unhealthy relationship with food by making cognitive habit and behavioral changes. Through this mindshift work they lose their unwanted weight and learn how to keep it off for good.

She coaches her clients remotely in the U.S and around the world.

Lisa is the author of the book Food Fight!! Winning the Battle with Food and Eating to Achieve Sustainable Weight Loss, available on Amazon.

We discuss:

Hormones and metabolism after age 50
The important role of mindset and habits
Dealing with emotional eating during times of stress
How she helps her clients maintain a weight loss
Carbs, proteins and the role of macros
Her opinion on intermittent fasting
The role of exercise

Links:
website: www.LisaGoldbergnutrition.com
Facebook: https://www.facebook.com/NutritionistLisaGoldberg
Instagram: https://www.instagram.com/lisagoldbergnutrition/
LinkedIn: https://www.linkedin.com/in/healthcoachllc/
Book: Food Fight

Linktree: https://linktr.ee/LisaGoldbergNutrition

Partner Podcast for May 2025

Late Bloomer Living Podcast with Yvonne Marchese

If you like listening to our podcast, then you might enjoy the Late Bloomer Living Podcast, hosted by Yvonne Marchese.

Every Wednesday she brings you inspiring stories of reinvention from people over 40 and expert advice on navigating the challenges of aging to help you embrace your next chapter with playfulness, courage, and curiosity. Whether you’re launching a new career, embracing an empty nest, or simply looking for more joy and fulfillment, this show will empower you to take bold steps toward the life you truly want.

Metabolic Health and CGMs with Dr Paul Kolodzik

May 12, 2025 / Chris Brown / 0 Comments

#178 – Metabolic Health and CGMs with Dr Paul Kolodzik

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Jill and Chris interview Dr. Paul Kolodzik, who uses the technology of continuous glucose monitoring (CGM) in his metabolic health practice. With the use of CGMs, he helps his patients achieve weight loss and improved health. He also has integrated the prudent use of the new weight loss medications into his practice.

His new book: The Continuous Glucose Monitoring Revolution, presents a comprehensive program for metabolic health success using CGMs and limited use of weight loss medications.

Dr. Kolodzik graduated from the University of Notre Dame and completed medical school and residency at Wright State University where he served as chief resident. He is a founding member of the Society of Metabolic Health Practitioners.

He is board-certified by both the American Board of Preventive Medicine and the American Board of Emergency Physicians. In a thirty-year emergency room career, he has cared for many patients in crises and has witnessed firsthand the failures of mainstream diets and the medical system overall, which prioritizes medications and surgery over diet and lifestyle changes to prevent and reverse disease.

We discussed:

Metabolic health and metabolic diseases
How using a CGM helps his patients lose weight and improve their health
How to obtain a CGM and use it
Interpreting results from the Continuous Glucose Monitor
Insulin resistance and insulin sensativity
Eating to control blood sugar
Possible side effects from weight loss drugs and why he uses micro dosing

Links:

Websites: www.cgm-doctor.com & www.metabolicmds.com
Amazon Link for book: The Continuous Glucose Monitor Revolution: Lose Weight, Look Great, and Live Longer with Continuous Glucose Monitoring
Instagram: CGMdoctor
YouTube: CGMdoctor
LinkedIn

Podcast Partner for May 2025

Late Bloomer Living Podcast with Yvonne Marchese

If you like listening to our podcast, then you might enjoy the Late Bloomer Living Podcast, hosted by Yvonne Marchese.

Global Marathon Runner in her 70's Mary Newell be

Global Marathon Runner in her 70’s with Mary Newell

April 22, 2025 / Chris Brown / 2 Comments

#177 – Global Marathon Runner in her 70’s with Mary Newell

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In episode 177, Jill and Chris talk with Mary Newell, an inspiration!

Mary Newell is a 74 year old runner who started running at 55 and never stopped. She is a mostly retired clinical psychologist. Her two passions are running and travel. She combines them as much as possible.

We were introduced to Mary by Wendy Battles, the host of the Reinvention Rebels podcast. (You may have heard Wendy on this podcast in episode 144.) Mary’s story is inspiring and we really wanted to talk with her on the Fit Strong Women Over 50 podcast.

We discussed:

Getting started
How she trains
Why she loves running
How she avoids injury
Her two passions of running and travel
Her most difficult race (The Great Wall Marathon in China)
Cross training

Links mentioned in Global Marathon Runner in her 70’s episode:

Reinvention Rebels: Reinventing at 55, Thriving in Her 70s: Mary Newell’s Running Journey

Partner Podcast

If you like listening to our podcast, then you might enjoy the Late Bloomer Living Podcast, hosted by Yvonne Marchese.

Intermittent Fasting for Health with Laurie Lewis

April 8, 2025 / Chris Brown / 0 Comments

#176 – Intermittent Fasting for Health with Laurie Lewis

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In episode 176, Chris and Jill speak with Laurie Lewis, an Intermittent Fasting and Wellness Coach. With intermittent fasting as the foundation, Laurie teaches how to break free from the punishment-diet paradigm we live in. She shows how to tune into our body’s inner compass, have a daily eating window, and experience improvements in every aspect of our lives.

Laurie has Health Coach Certification from the Institute for Integrative Nutrition. Her company is called Fast Forward Intermittent Fasting and she offers customized coaching services.

We discuss:

Why dieting doesn’t work
Why she feels so strongly that intermittent fasting for health is important
How many hours of fasting vs eating window to start and how to make changes
Clean eating and how that is important
Why flavored teas or flavored waters do not count toward fasting hours
How to use intermittent fasting as a way to maintain a weight loss
The importance of protein during peri and menopause
Why strength training is important

Links:

Website: https://fastforwardwellness.com/
Facebook: https://www.facebook.com/FastForwardWellness

If you enjoyed listening to our podcast you may also enjoy listening to podcasts from our podcasting partners:

Aging With Purpose and Passion
Women Over 70™ – Aging Reimagined podcast
Boomer Banter – Real Talk about Aging Well
Late Bloomer Living
Reinvention Rebels
Older Women and Friends

Other posts and episodes from Becoming Elli on Time Restricted eating:

Intermittent Fasting for Women Over 60
Intermittent Fasting Insider Ellen Britt
Intermittent Fasting Lifestyle with Gin Stephens

Better Choices for Better Healthspan with Sally Duplantier

March 25, 2025 / Chris Brown / 1 Comment

#175 Better Choices for Better Healthspan with Sally Duplantier

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Sally Duplantier is a gerontologist, health educator and researcher. She founded her current company, Zing, with a mission to help older adults live their best lives longer through better lifestyle choices and health equity. She is passionate about increasing Healthspan—the number of years we are free of chronic disease and disability.

Sally returned to school in her 60s. She received an MS in gerontology from the University of Southern California and a graduate certificate in Qualitative Research from Indiana University. She was recently accepted into a doctoral program at the Richard M. Fairbanks School of Public Health.

Sally is a regular guest speaker for organizations like Stanford University and the American College of Lifestyle Medicine. Her research has been published in peer-reviewed journals such as Nutrients and The International Journal of Environmental Research and Public Health.

We discussed:

What is healthspan and why is it important. Not just living long, but living well.
Four key choices for a better healthspan: 1) get 150 minutes of movement a week 2) get regular 7-8 hours of sleep 3) handle stress 4) social engagement
Avoid sugar, alcohol, saturated fats, processed food, fried foods, red meat, boxed foods
Two types of intelligence 1) crystalized (knowledge) and 2) fluid (problem solving/decision making)
80% is lifestyle factors
Experts used to say one drink of alcohol a day is okay for women but that has been revised. CDC and WHO now link it to causing some diseases (certain cancers, brain health and heart disease.) “Rethink that Drink”
Nutrition for brain health is called the MIND diet. It lists 10 things to eat and what to avoid.
Too much chronic stress leads to higher levels of cortisol which increases blood sugar, insulin resistance and messes up the sleep cycle
She recommends using breath work, one minute of relaxing, going for a short walk, mindful eating and taking “Joy Breaks”
Having a purpose in life has a very positive correlation to good health
Community is extremely important, we are social creatures. Pets help with social interaction
Work on building cognitive reserve with education, reading, experiences. Building neural networks and plasticity.
Doing something over 14 weeks actually changes your brain.
Improvement by eating real food, getting good sleep, moving more than 30 minutes a day and incorporating something challenging.

Links:

Wellness Wednesday, 11 am pacific time – recorded. Free.
Zing website: MyZingLife.com
My Zing Life Linktree

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 Partner Spotlight for March 2025:

If you enjoy what we talk about on the Fit Strong Women Over 50 podcast, you may also like Aging With Purpose and Passion.

Are you ready to embrace your next chapter? Aging with Purpose and Passion is a weekly podcast that empowers women over 50 to take on life’s biggest challenges with boldness and resilience, through courageous, transformative stories. Hosted by Psychotherapist and Coach Beverley Glazer, this show dives into topics like loss, abuse, relationships, career transitions, health, and more—offering real insights and practical tools to help you redefine aging, reignite your passion, and embrace your true value with pride. No topic is off-limits. Tune in to start creating the joyful life you deserve to achieve!

Listen here: https://www.agingwithpurposeandpassion.com or on your favorite podcast platform.

Training Her Way to Health with Jill Johnson

March 11, 2025 / Chris Brown / 0 Comments

#174 -Training Her Way to Health with Jill Johnson

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When we saw what Jill Johnson posted on social media at the beginning of this year, we knew we wanted to talk with her!

Three years ago, she was not walking -fast forward to the end of 2024 when she was able to pull a sled with 4 plates equaling 245 pounds for nearly 50 feet across the gym floor!

The video she posted is inspirational too!

She attributes her success to surrounding herself with the right people: a strongman competitor who saw her potential and a coach who knew how to unlock it.

She obviously knows about overcoming challenges, getting strong and being motivated.

We discussed:

What she did to lose 35 pounds and bring her blood pressure back to normal
How hiring a training coach made all the difference
Retraining her right quad from not firing and dealing with “glute amnesia”
Knowing from her job working with aging services that the less muscle mass you have as you age, the more care you will need
How bicycling and high interval training helped boost her energy level.
Developing micro goals and prioritizing her longevity, moving past being judged
Her team of people that broke down the mechanics of a skill to demystify the process
Walking in nature on mulch as opposed to concrete or asphalt to help her joints
How progressions, practice and presentation (how she showed up for the world)
The food choice changes she made and how it has helped her
Sheet pan – roasted balsamic chicken. Taco with zucchini.
Premaking and prepping as many meals as possible and having portable food (ex. hard boiled eggs)

Links:

Facebook Jill Johnson USA

Linked In Jill Johnson USA

Instagram JillJohnsonUSA

Downshiftology food inspiration website

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 Partner Spotlight for March 2025:

If you enjoy what we talk about on the Fit Strong Women Over 50 podcast, you may also like Aging With Purpose and Passion.

Listen here: https://www.agingwithpurposeandpassion.com or on your favorite podcast platform.

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

Podcast Partner

Partner Podcast for May 2025

Podcast Partner for May 2025

Partner Podcast

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