The Embraced Life

In this episode of The EmBraced Life, Robert Brace sits down with Dr. Elizabeth Poynor to explore how strength, muscle, body composition and the right health metrics can change the way women approach aging. Together, they look beyond the number on the scale and ask a bigger question: how can we stay strong, healthy and fully engaged in our lives for as long as possible?

Dr. Poynor opens up about growing up in a generation of women who were taught to be thin and small, and how her own approach to weight, fitness and health has changed through strength training. Robert brings his experience training women to the conversation, sharing why changes in muscle and body composition can completely transform the body even when the scale barely moves, and why women should not be afraid to appropriately challenge themselves in training.

They also discuss:

• Why women can begin losing muscle mass as early as their late 30s
• Why strength training and protein become increasingly important with age
• How body composition can reveal more about health than weight or BMI alone
• Why gaining muscle can mean gaining weight while becoming leaner and stronger
• Robert’s experience with women who appeared to lose 15 pounds when the scale had only changed by one or two
• Why women have spent so much of their lives being encouraged to “be small”
• The importance of bone density and why women should think about bone health earlier in life
• How estrogen changes can affect bone, muscle and metabolism
• Why being active is different from training with enough intensity to challenge the body
• How cardiovascular fitness, interval training and recovery support long-term health and performance
• Why a training program should be built around the individual rather than the latest fitness trend
• The role of perimenopause, hormones and metabolic changes in women’s health
• Why small, consistent improvements can compound into meaningful changes over time
• How the goal of fitness can shift from simply looking a certain way to building a strong, capable and functioning body

Watch the full conversation for a practical and empowering discussion about moving beyond the scale, building strength through midlife and redefining what healthy aging can look like for women.

Chapters:

• 00:00 Episode Preview
• 01:09 Meet Dr. Elizabeth Poynor
• 02:02 Fitness as Medicine: Longevity & Peak Span
• 06:18 Why Tracking Health Metrics Matters
• 15:03 VO₂ Max: What It Is & Why It Matters
• 20:00 How to Improve VO₂ Max: Cardio Zones & Intensity
• 23:54 HIIT, Tabata & Cardiovascular Fitness
• 28:00 Exercise Intensity, Recovery & Programming
• 32:13 BMI & Better Ways to Measure Body Composition
• 35:25 DEXA Scans, Bone Density & T-Scores
• 41:24 Why Weight Alone Is a Misleading Metric
• 45:00 Gaining Muscle While Losing Visceral Fat
• 48:49 Wearables: Apple Watch, Oura Ring & WHOOP
• 52:22 Gaining Weight, Building Muscle & the Pressure to “Be Small”
• 58:04 Essential Lab Tests & Precision Medicine for Women
• 1:00:07 Fasting Insulin, Glucose & Hemoglobin A1c
• 1:02:36 ApoB, Lp(a) & Cardiovascular Risk
• 1:05:06 Hormones, Perimenopause & DUTCH Testing
• 1:07:19 Inflammation & C-Reactive Protein
• 1:09:10 Gut Health & the Microbiome
• 1:09:55 Protein, Creatine & Calcium for Women

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In this episode of The EmBraced Life, Robert Brace sits down with Brandice Daniel, founder and CEO of Harlem’s Fashion Row, to talk about entrepreneurship, faith, resilience, health, and building opportunities for designers of color.Brandice shares the journey behind Harlem’s Fashion Row, from periods of financial uncertainty and questioning whether to continue, to major partnerships and the groundbreaking Nike and LeBron James collaboration. She also opens up about the role of faith in her decisions, the relationships behind her success, and navigating a serious health challenge while continuing to lead her company.They also discuss:• How Harlem’s Fashion Row grew from an idea into an influential platform for designers of color• The difficult period that almost made Brandice rethink the business• How the Nike and LeBron James collaboration came together• Why ten years of relationships preceded what looked like an overnight breakthrough• Creating access, capital and sustainable opportunities for Black designers• Faith, taking risks and moving before you have every answer• The influence of Brandice’s parents on her approach to entrepreneurship• Building ambitious projects when the resources are not yet in place• Her personal health journey and rebuilding her physical strength• Why helping other people win has remained central to her purpose• Gratitude, authenticity and the energy we bring into our work• Why writing down your vision can be the first step toward making it realWatch the full conversation for a candid look at what happens behind the success stories and how purpose, persistence and relationships can turn years of unseen work into opportunities you could never have planned.Chapters:• 00:00 From Debt to Breakthrough• 01:02 Meet Brandice Daniel• 03:27 Gratitude, Fashion & Starting Without Connections• 05:04 The Road to Nike & LeBron James• 06:43 Harlem’s Fashion Row’s Hardest Year• 08:50 The Opportunity That Changed Everything• 10:34 When Nike Called• 12:35 Walking Into Nike as Herself• 15:00 The 10 Years Behind the “Overnight Success”• 15:49 Faith, Family & Her Father’s Influence• 21:11 When Faith Looks Unrealistic• 23:24 Brandice’s Health Crisis• 35:30 Rebuilding Her Strength at Brace Life• 40:00 Why Helping Others Win Matters• 44:18 Taking the “Cliff Jumps”• 48:38 From Visibility to Capital for Black Designers• 51:05 Building HFR Studio & the $1M Investment• 55:13 Gratitude, Energy & What We Attract• 57:18 Her Advice: Write Out the Vision• 60:49 Final Thoughts Connect with Robert Brace:• Website• Instagram• Facebook• LinkedIn

In this episode of The EmBraced Life, Robert Brace is on the other side of the interview to explore what strength training can make possible for women in midlife: not only physically, but mentally and emotionally.

Drawing on his experience as a former professional dancer and years of training women at Brace Life Studios, Robert explains why strength is about far more than lifting heavier weights. It can change the way you move, carry yourself, approach challenges, and participate in life as you age.

The conversation breaks down the science and practice of building strength in midlife, from muscle, bone health, metabolism and brain function to posture, confidence, recovery and longevity.

They also discuss:

• Why women in their 50s and 60s can still become stronger than ever
• The fear of “bulking up” from strength training
• Muscle, bone, metabolism and brain health
• The mind-body connection and “physical meditation”
• Why compound movements are so effective
• Creatine and strength training in midlife
• Anabolic resistance and why building muscle becomes more intentional with age
• Robert’s “Fierce Form” approach to posture and alignment
• Five foundational strength movements anyone can start with
• How and when to increase weight
• How to structure strength training, cardio and HIIT throughout the week
• Why recovery and sleep matter
• How to measure real progress beyond the scale
• Adjusting training around the menstrual cycle and perimenopause
• Why strength training is ultimately about staying capable, independent and engaged in life

Robert’s message is simple: your story is not over. Strength training can become a gateway to who you are still becoming.

Subscribe to The EmBraced Life for more conversations about strength, wellness, longevity and living fully.

Chapters:

• 00:00 You’re Not Too Old to Get Strong
• 01:02 Why Strength Training Matters for Midlife Women
• 03:18 How Quickly Strength Training Can Change You
• 04:31 Posture, Confidence & “Chest Up”
• 06:17 The Body Is More Than a Machine
• 08:17 Muscle, Bone, Brain & Metabolism
• 10:58 Compound Movements & the Brain-Body Connection
• 14:19 Midlife Myths: Is It Too Late and Will I Get Bulky?
• 19:34 Creatine for Women in Midlife
• 21:22 Anabolic Resistance & “Fierce Form”
• 24:37 What Good Strength Coaching Should Actually Teach
• 29:04 5 Strength Exercises Anyone Can Start With
• 32:09 How to Progress Without Overdoing It
• 34:02 Building a Weekly Strength, Cardio & HIIT Routine
• 40:01 Recovery, Rest & Sleep
• 42:02 VO2 Max and Longevity
• 45:44 Why Grip Strength Matters
• 47:52 How to Measure Strength and Progress
• 49:39 Training Around the Menstrual Cycle
• 51:36 The One Truth About Strength Training
• 53:23 Rapid Fire: Goals, Farmer’s Carries & More

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Robert Brace and Dr. Elizabeth Poynor are on a mission to help women in midlife understand what strength training can make possible across the menopause spectrum—and to create a more informed, effective, and empowering path to long-term health.

Enrollment is open now for their formal 12-week, medically supervised research study for women in midlife.

Learn how you can connect with Robert and Dr. Poynor, access their work, and apply to join the study.

Less than a year after leaving the hospital at 97 pounds—unable to walk upstairs and having lost nearly all her muscle—Dr. Poynor completed her first clean pull-up at 64 and deadlifted 175 pounds.

But this is not simply a fitness transformation.

Dr. Poynor is a former cancer surgeon who became the patient herself. In this deeply personal conversation, she and Robert explore what illness taught her about muscle, resilience, aging, longevity, and the expectations placed on women’s bodies in midlife.

They also examine why strength training may be one of the most powerful non-pharmacological interventions available to women during perimenopause, menopause, and beyond—and why women need more than the vague instruction to “exercise more.”

Strength training can support muscle mass, bone health, metabolic health, physical independence, confidence, mental well-being, and long-term resilience. Yet many women are never taught what to do, how to progress safely, or how to train for meaningful results.

Robert and Dr. Poynor are working to bridge the divide between medicine and fitness by combining clinical insight, lived experience, expert coaching, and measurable outcomes.

In this episode, they discuss:

• Dr. Poynor’s cancer diagnosis, treatment, and life-threatening complications
• What it felt like to lose nearly all her strength and independence
• How she rebuilt her body after leaving the hospital at 97 pounds
• Completing her first pull-up at 64
• Deadlifting more than her body weight
• Why muscle is essential for women in midlife
• Why chair-based exercise can be a starting point—but should not always be the final point
• How strength training changed the way she practices medicine
• Why women need evidence-informed exercise prescriptions, not generic advice
• What becomes possible when the medical and fitness worlds work together

Her message to women in their 40s, 50s, 60s, and beyond is clear:

Your strongest, healthiest, and most embodied years do not have to be behind you.

Watch the full episode, then follow the link above to connect with Robert Brace and Dr. Elizabeth Poynor and apply to become part of their mission to help women across the menopause spectrum understand—and experience—the transformative potential of strength training.

Chapters:

• 0:00 From 97 Pounds to Stronger Than Ever
• 1:50 Meet Dr. Elizabeth Poynor
• 4:18 From Cancer Surgeon to Patient
• 6:38 Cancer, BRCA and Preventive Surgery
• 12:20 The Complication That Changed Everything
• 16:06 Rebuilding After Losing All Her Muscle
• 18:44 From 97 Pounds to a 175-Pound Deadlift
• 23:46 How Strength Training Changed Her Medicine
• 28:13 Strength Training and Mental Health
• 31:56 Why Women Shouldn’t Fear Getting “Bulky”
• 38:24 Turning Recovery Into a Research Mission
• 42:37 Bridging Medicine and Fitness
• 44:11 Menopause, Muscle Loss and Anabolic Resistance
• 47:57 The Future of Midlife Women’s Health
• 50:54 Getting Strong at Any Age
• 54:22 What’s Next: The Research Series

Connect with Robert Brace:

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This episode of Grown Woman Talk brings together powerful voices for an honest, eye-opening conversation about menopause, aging, and women’s health. From personal stories to expert insight, the panel dives into everything from brain fog and body changes to the emotional and physical realities women face in midlife. For many, menopause was never discussed growing up—and this conversation breaks that silence in a real, relatable way.Led by Dr. Sharon Malone, the discussion explores hormone replacement therapy (HRT), common misconceptions, and how women can better advocate for their health. The panel also touches on topics like libido, weight changes, bone density, and the importance of lifestyle habits like sleep, diet, and exercise. Whether you’re approaching menopause, in it, or just want to be informed, this conversation is packed with knowledge, humor, and empowerment.

In this episode of The Embraced Life, we talk with Suzanne Deegan, a trusted advisor to Fortune 500 CEOs who is often called in during moments of crisis and high-stakes decision-making. Suzanne shares insights on leadership, executive presence, navigating power, and making clear decisions under pressure.She also opens up about intuition, knowing your worth, and how personal growth and motherhood have reshaped the way she works and leads. This conversation is a thoughtful look at what it truly means to live and lead well.Timestamps:0:00 – The Role of a Crisis AdvisorSuzanne explains why companies call her in high-stakes moments and how outside perspective breaks “bunker mentality.”2:01 – Welcome to The Embraced LifeIntroduction to Suzanne Deegan — trusted advisor to Fortune 500 CEOs and business leaders when everything is on the line.2:50 – From Politics to CEO AdvisorSuzanne shares her career journey: city government, global PR firms, and advising executives through mergers, crises, and global disruptions.4:15 – What Happens in the Room During a CrisisHow Suzanne walks into high-emotion situations and brings focus, trust, and clarity.7:00 – Speaking Truth to PowerWhy strong leaders need someone willing to challenge them — and how Suzanne does it.8:05 – The Psychology of Presence & PowerFrom “the higher the heel, the tougher the client” to strategic body language — how physical presence shapes influence.9:17 – First Impressions in Two MinutesWhy where you sit, how you shake hands, and what you wear matters more than people think.11:31 – Planning for Worst-Case ScenariosIs preparing for impact negative thinking? Suzanne explains why anticipating problems is actually strategic leadership.13:36 – What the Best Leaders Do in CrisisCharacteristics of effective CEOs: clarity, consistency, humility, and surrounding themselves with truth-tellers.16:24 – Growing Up CompetitiveHow Suzanne’s upbringing — a gym teacher mom, orthodontist dad, and two older brothers — shaped her resilience and drive.18:33 – Working at 13 & Early IndependenceHow starting work young built confidence, identity, and self-reliance.19:57 – Academic Failure & ReinventionFrom high school rebellion to college setbacks — and the self-advocacy that changed her trajectory.21:04 – Changing Majors & Finding Her PathHospitality to advertising and PR — discovering where she truly belonged.22:14 – The Political Internship That Changed EverythingHer internship with the Mayor of Providence and how it sparked her passion for public leadership and communications.

Jeanine Liburd reflects on a career spent shaping culture, community, and leadership at the highest levels. But this episode of the Embrace Life Podcast goes deeper, host Robert Brace explores how Jeanine helped define BET as a year-round cultural force, long before “Black Excellence” became a mainstream phrase.

Together, they unpack storytelling as power, leadership through transition and grief, and how community, sisterhood, and intention sustain a life beyond titles. From creating iconic moments like Love and Happiness to taking a sabbatical and redefining success, Jeanine shares lessons on resilience, presence, and living well, insights that resonate far beyond media.

Chris Hansen takes on Roblox in his latest investigation, uncovering shocking dangers in one of the world’s most popular platforms for kids. But this episode of the Embrace Life podcast goes deeper — host Robert Brace explores how Hansen has built brand longevity and media influence from To Catch a Predator to launching TruBlu.

Together, they break down what it takes to expose predators, hold platforms accountable, and still craft a career that lasts. Hansen reveals the power of authenticity, resilience, and storytelling — lessons that apply to anyone building a lasting personal brand in today’s fast-changing world.

Check Out Brace Life Studios!https://bracelifestudios.com/More From Founder Robert!https://www.instagram.com/robertbrace/In this video, Robert explores the metaphor of the body as a temple, urging listeners to value their bodies for inner strength, resilience, and purpose rather than outward appearance. Emphasizing that true wellness goes beyond aesthetics, Robert encourages a holistic approach, honoring the spirit within and nurturing both body and mind. Listeners are inspired to recognize their intrinsic worth, cultivate self-discovery, and use their bodies as vessels for positive impact and personal growth. The video ultimately promotes self-care as a means to unlock one’s greatest potential and make meaningful contributions to the world.

Check Out Brace Life Studios!https://bracelifestudios.com/Learn More From Dr. Chiomahttps://nyweightlossmd.com/In this episode of the "Embrace Life" podcast, Dr. Chioma, a family medicine physician and obesity medicine specialist, joins host Robert Brace to discuss the complexities of weight management and the impact of aging on health. They explore the role of GLP-1 medications like Ozempic in weight loss, emphasizing their mechanisms and effectiveness. Dr. Chioma highlights the importance of a holistic approach, including maintaining muscle mass, addressing hormonal changes, and ensuring proper nutrition. The episode underscores that weight loss should be part of a broader strategy for long-term health and wellness, rather than a quick fix.