RenewHer

Genell Lemley

5.0 (4)
Mental Health
Biweekly

RenewHer is a podcast dedicated to empowering women over 50 to embrace bold new challenges and cultivate a mindset focused on growth and resilience. You’ll hear inspiring stories of women who have stepped beyond their comfort zones, and gain practical brain health strategies to sharpen focus, boost energy, and build resilience. If you’re ready to grow, stretch, and rediscover what’s possible, RenewHer will guide you every step of the way.

4d ago

52 | What Do Your Muscles Have to Do With Your Brain?

When we think about maintaining muscle as we age, we usually focus on strength, balance, mobility, and independence. But what if our muscles are doing more than helping us move? Researchers are discovering that our muscles communicate with other parts of our body, including our brain, through a process called muscle–brain crosstalk. This emerging area of research is revealing fascinating connections between muscle activity, memory, mood, and cognitive health. In this episode of RenewHer, we explore what scientists are learning about this connection, why strength training may benefit more than just our muscles, and what these discoveries could mean for women over 50. What We'll Discuss What muscle–brain crosstalk is and how it works How muscle activity may influence memory, learning, and mood What research suggests about strength training and cognitive function Why maintaining muscle becomes increasingly important as we age Practical ways to support muscle strength and brain health Key Takeaway Our muscles do much more than help us move. They're part of a complex communication system that may also influence our brain health. While researchers are still uncovering exactly how this connection works, maintaining muscle strength is another important way to support healthy aging. If this conversation encouraged you to embrace a new challenge or rediscover a passion, I'd love for you to: Follow RenewHer so you never miss an episode. Leave a rating and review—it helps more women discover the show. Share this episode with a friend who may be wondering what's next after 50. Remember, it's never too late to learn something new, chase a dream, or begin again. Your next chapter may be your most fulfilling one yet. Connect with Genell Subscribe to my newsletter Mind Matters. Subscribe to my YouTube channel RenewHer with Genell Schedule a free Discovery Session with me. Get my free guide: Fog to Focus: 4 Proven Brain Habits to Reclaim Your Mental Edge Check out my website: RenewHer Wellness LinkedIn: https://www.linkedin.com/in/genelllemley/ Email: genell@renewherwellness.com Research & Resources Muscle–Brain Crosstalk Mediated by Exercise-Induced Myokines (2024) Crosstalk Between Skeletal Muscle and the Brain During Physical Activity (2025) A Systematic Review and Meta-Analysis of the Effects of Resistance Exercise on Cognitive Function in Older Adults (2025) Resistance Training Improves Cognitive Function in Older Adults With Different Cognitive Status (2022) CDC: Physical Activity Guidelines for Adults
Oct 21

51 | What Happens to Your Brain When You Sit Too Much?

You exercise regularly, but how much of the rest of your day do you spend sitting? Emerging research suggests that meeting recommended exercise guidelines may not tell the whole story when it comes to brain health. Studies have found associations between prolonged sedentary behavior, changes in brain structure, cognitive functioning, and dementia risk—even among physically active adults. In this Brain Notes episode of RenewHer, Brain Health Coach Genell Lemley explores what researchers are discovering about sedentary behavior, whether regular exercise can offset the potential risks of prolonged sitting, and why she's rethinking her own daily routine. What We'll Discuss The difference between being physically active and being sedentary What recent studies reveal about sitting, memory, and brain health Why the hippocampus may be particularly relevant Whether regular exercise can compensate for prolonged sitting Simple ways to incorporate more movement throughout your day Key Takeaway Regular exercise is important for brain health, but it may not tell the whole story. Paying attention to how much time you spend sitting between workouts—and finding opportunities to move more throughout the day—may be another meaningful way to support your overall health. Research & Additional Resources Alzheimer's & Dementia (2025) Increased Sedentary Behavior Is Associated With Neurodegeneration and Worse Cognition in Older Adults Over a 7-Year Period Despite High Levels of Physical Activity Read the study JAMA (2023) Sedentary Behavior and Incident Dementia Among Older Adults Loved This Episode? If this conversation encouraged you to embrace a new challenge or rediscover a passion, I'd love for you to: Follow RenewHer so you never miss an episode. Leave a rating and review—it helps more women discover the show. Share this episode with a friend who may be wondering what's next after 50. Remember, it's never too late to learn something new, chase a dream, or begin again. Your next chapter may be your most fulfilling one yet. Connect with Genell Subscribe to my newsletter Mind Matters. Subscribe to my YouTube channel RenewHer with Genell Schedule a free Discovery Session with me. Get my free guide: Fog to Focus: 4 Proven Brain Habits to Reclaim Your Mental Edge Check out my website: RenewHer Wellness LinkedIn: https://www.linkedin.com/in/genelllemley/ Email: genell@renewherwellness.com
Oct 15

50 |The Power of Awe: Why Wonder Matters More Than We Think

When was the last time something truly stopped you in your tracks and filled you with awe? After hiking the Inca Trail to Machu Picchu in Peru, I found myself reflecting on more than the breathtaking scenery and sense of accomplishment. The people, culture, history, and experiences along the way reminded me of the power of awe and wonder—and how much there still is to discover. In this RenewHer Reflections episode, I share highlights from my journey and explore what research tells us about awe, how it influences our attention and perspective, and why we don't need extraordinary adventures to experience its benefits. What We'll Discuss My journey along the Inca Trail to Machu Picchu and the experiences that made it memorable What awe is and why it goes beyond simply appreciating something beautiful How awe can shift our attention, broaden our perspective, and foster connection Why awe and wonder matter for our mental and emotional well-being How to recognize opportunities for awe in everyday life Key Takeaway Awe isn't reserved for extraordinary destinations or once-in-a-lifetime experiences. By staying curious, paying attention, and remaining open to new perspectives, we can create more opportunities for wonder in our everyday lives. Loved This Episode? If this conversation encouraged you to embrace a new challenge or rediscover a passion, I'd love for you to: Follow RenewHer so you never miss an episode. Leave a rating and review—it helps more women discover the show. Share this episode with a friend who may be wondering what's next after 50. Remember, it's never too late to learn something new, chase a dream, or begin again. Your next chapter may be your most fulfilling one yet. Connect with Genell Subscribe to my newsletter Mind Matters. Subscribe to my YouTube channel RenewHer with Genell Schedule a free Discovery Session with me. Get my free guide: Fog to Focus: 4 Proven Brain Habits to Reclaim Your Mental Edge Check out my website: RenewHer Wellness LinkedIn: https://www.linkedin.com/in/genelllemley/ Email: genell@renewherwellness.com
Oct 7

49 | Why Your Brain May Need a Place to Put It All

We hear that journaling is good for us—but why can getting our thoughts out of our heads and onto paper actually make us feel better? In this episode of RenewHer, Genell explores what may be happening in the brain when we practice free-form journaling. From cognitive offloading and working memory to affect labeling and emotional regulation, writing can give our thoughts somewhere to go—and sometimes help us see them differently. You'll also hear why journaling doesn't have to be organized, profound, or even make sense. It can be a place to unload what's occupying your mind, work through what you're feeling, capture an idea, or notice a connection you might otherwise have missed. What We'll Discuss What cognitive offloading is and how writing can help reduce some of the demands on working memory Why worries and unfinished thoughts can compete for our limited mental resources What affect labeling is and what happens when we put feelings into words How seeing our thoughts on paper can help us reflect, notice patterns, and make connections Why free-form journaling can also be a place to capture ideas and possibilities Why there's no “right” way to journal—and perfectly organized paragraphs aren't required Key Takeaway Journaling isn't about producing something worth reading. Putting thoughts into words can help externalize what's occupying mental space, give language to what we're feeling, and create an opportunity to reflect on our own thinking. Sometimes, we simply need to give our brains somewhere to put what's already there—and see what shows up on the page. Loved This Episode? If this conversation encouraged you to embrace a new challenge or rediscover a passion, I'd love for you to: Follow RenewHer so you never miss an episode. Leave a rating and review—it helps more women discover the show. Share this episode with a friend who may be wondering what's next after 50. Remember, it's never too late to learn something new, chase a dream, or begin again. Your next chapter may be your most fulfilling one yet. Connect with Genell Subscribe to my newsletter Mind Matters. Subscribe to my YouTube channel RenewHer with Genell Schedule a free Discovery Session with me. Get my free guide: Fog to Focus: 4 Proven Brain Habits to Reclaim Your Mental Edge Check out my website: RenewHer Wellness LinkedIn: https://www.linkedin.com/in/genelllemley/ Email: genell@renewherwellness.com
Sep 30

48 | The Hidden Cost of Repeated Hits to the Head: What Happens to the Brain?

What happens to the brain when it experiences repeated hits over years—or even decades? In this episode of RenewHer, Genell brings together her lifelong love of football and her work as a Brain Health Coach to explore what researchers are learning about concussions, repeated head impacts, CTE, and long-term brain health. She also looks at a major 2026 study of former NFL players and Dr. Daniel Amen's research into brain injury and rehabilitation in active and retired players—including evidence that some aspects of brain function may improve. But this episode isn't just about football. It's about something that matters to all of us: understanding how injury can affect the brain and why protecting it matters throughout our lives. In This Episode What happens to the brain during a concussion or sudden impact Why repeated hits without a diagnosed concussion may still matter What we're learning about CTE and former NFL players Dr. Daniel Amen's research on brain injury and rehabilitation Why protecting your brain matters at every age Key Takeaway The more we understand about what can injure the brain—and what may support better brain function—the better equipped we are to protect it. Loved This Episode? If this conversation encouraged you to embrace a new challenge or rediscover a passion, I'd love for you to: Follow RenewHer so you never miss an episode. Leave a rating and review—it helps more women discover the show. Share this episode with a friend who may be wondering what's next after 50. Remember, it's never too late to learn something new, chase a dream, or begin again. Your next chapter may be your most fulfilling one yet. Connect with Genell Subscribe to my newsletter Mind Matters. Subscribe to my YouTube channel RenewHer with Genell Schedule a free Discovery Session with me. Get my free guide: Fog to Focus: 4 Proven Brain Habits to Reclaim Your Mental Edge Check out my website: RenewHer Wellness LinkedIn: https://www.linkedin.com/in/genelllemley/ Email: genell@renewherwellness.com
Sep 23

47 | From First-Time Gym-Goer to Record-Setting Powerlifter After 60

What if the thing you never imagined yourself doing turned out to be something you were incredibly good at? At 58, Brenda Dockendorf walked into a gym for the first time. She had never considered herself athletic and simply wanted to improve her health. What began as a 21-day fitness challenge became something she never could have predicted. At 60, Brenda decided to try powerlifting. Today, at 64, she holds 10 Minnesota state records and is working toward an American bench press record. But this conversation is about much more than lifting weights. Brenda shares how she transformed her health, discovered a confidence she never knew she had, and found a community that encouraged her to keep going. We explore the importance of surrounding ourselves with people who see possibilities in us, finding something we genuinely enjoy, and being willing to try something new without knowing where it might lead. Brenda's story invites us to ask: What else might be possible for me? What We’ll Discuss How Brenda went from never setting foot in a gym to becoming a competitive powerlifter in her 60s. Why finding an activity she genuinely enjoyed made the difference in creating lasting lifestyle changes. How she lost more than 100 pounds, improved her health, and worked with her healthcare team to discontinue diabetes medication. How encouragement from her trainer, Trent, and her friend Leanne helped her recognize strengths she hadn't seen in herself. Why her first competition wasn't about winning, but about discovering what she could accomplish. How Brenda found confidence, friendship, and a new sense of purpose in an unexpected community. Why she believes women can continue building strength, learning new skills, and pursuing ambitious goals at any age. Key Takeaway Brenda didn't walk into the gym with a plan to become a record-setting powerlifter. She simply wanted to improve her health. One small decision led to another. Along the way, she discovered a strength she didn't know she possessed, found people who believed in her, and began imagining possibilities that had never crossed her mind. Her story reminds us that we don't have to know where something will lead before we begin. Sometimes the act of trying opens doors we never knew existed. Timestamps 00:00 Highlight Clip 00:24 Welcome 00:50 Introducing Brenda 03:05 Brenda’s Gym Challenge 04:59 Diabetes Wake Up Call 05:57 Why It Finally Stuck 07:04 Instilling Confidence 08:01 Bench Press Breakthrough 09:29 Training Routine Basics 10:39 First Powerlifting Meets 14:24 Winning Feels Foreign 15:16 Finding a Cheerleader 19:43 Motivation Without Quitting 20:31 Competing Across Ages 21:39 Breaking Age Myths 22:54 Becoming Gym Mom 24:40 Trainer To Record Chase 26:46 New Beginnings At Any Age 28:05 Advice To Start Now 29:28 Closing Loved This Episode? If this conversation encouraged you to embrace a new challenge or rediscover a passion, I'd love for you to: Follow RenewHer so you never miss an episode. Leave a rating and review—it helps more women discover the show. Share this episode with a friend who may be wondering what's next after 50. Remember, it's never too late to learn something new, chase a dream, or begin again. Your next chapter may be your most fulfilling one yet. Connect with Brenda Follow Brenda Dockendorf's powerlifting journey and cheer her on as she works toward her next goal: an American bench press record. Instagram: https://www.instagram.com/brendadockendorf/ Connect with Genell Subscribe to my newsletter Mind Matters. Subscribe to my YouTube channel RenewHer with Genell Schedule a free Discovery Session with me. Get my free guide: Fog to Focus: 4 Proven Brain Habits to Reclaim Your Mental Edge
Sep 16

46 | What Happens in Your Brain When You Go From “I Want To” to “I’m Going To”?

Have you ever gone from thinking, “I want to do this” to finally saying, “I’m going to do it”? Maybe you’ve decided to change careers, start a business, take on a physical challenge, move somewhere new, or finally pursue something you’ve been thinking about for years. What happens in your brain when you make that decision? In this episode of RenewHer, we’ll look at what’s happening behind the scenes as you move from desire and consideration to action—and why taking the first step doesn’t mean you have to know exactly how the story will end. What We’ll Discuss Why making a significant change involves more than one part of your brain The role of the limbic system in desire, emotion, and motivation How the prefrontal cortex helps you evaluate options, consider consequences, and turn an idea into a plan How the basal ganglia help bridge the gap between intention and action Why the anterior cingulate gyrus—or ACG—is often called the brain’s “gear shifter” What happens when reality doesn’t go according to plan Why adapting your strategy isn’t the same as failing Why you don’t need complete certainty or confidence before taking the next step Key Takeaways By the end of this episode, you’ll understand: Why wanting to make a change and actually taking action are two different processes How different brain systems contribute to the journey from desire to evaluation to action—and ultimately, adaptation Why your brain doesn’t need you to know the entire path before you begin How gathering information, evaluating what happens, and adjusting can help you keep moving forward Why your next step may matter more than knowing exactly where the journey will take you Sometimes the biggest change doesn’t begin with a giant leap. It begins with one small decision: “I’m ready to see what’s possible.” Loved This Episode? If this conversation encouraged you to embrace a new challenge or rediscover a passion, I'd love for you to: Follow RenewHer so you never miss an episode. Leave a rating and review—it helps more women discover the show. Share this episode with a friend who may be wondering what's next after 50. Remember, it's never too late to learn something new, chase a dream, or begin again. Your next chapter may be your most fulfilling one yet. Connect with Genell Subscribe to my newsletter Mind Matters. Subscribe to my YouTube channel RenewHer with Genell Schedule a free Discovery Session with me. Get my free guide: Fog to Focus: 4 Proven Brain Habits to Reclaim Your Mental Edge Check out my website: RenewHer Wellness LinkedIn: https://www.linkedin.com/in/genelllemley/ Email: genell@renewherwellness.com
Sep 9

45 | What Does Trying Something New Do to Your Brain?

Trying something new can feel uncomfortable—especially when you’re used to being good at what you do. But there’s a reason your brain benefits when you step outside the familiar. In this episode, we look at what happens in your brain when you learn something new, why neuroplasticity matters, and how trying new things can help you build adaptability. We’ll also talk about why you don’t have to be good at something for it to be good for your brain. What We’ll Discuss Why your brain has to pay attention when you do something new How learning something new engages neuroplasticity What happens when your brain creates and strengthens new neural connections Why learning is good for cognitive health How trying new things helps you practice adaptability Why discomfort doesn’t necessarily mean you’re incapable—it may mean you’re learning How trying something new can lead to unexpected opportunities, discoveries, and connections Why you don’t have to become an expert for your brain to benefit Key Takeaways Trying something new gets your brain engaged. When you can’t rely on familiar patterns, your brain has to pay attention, process information, and figure things out. Learning changes your brain. Neuroplasticity allows your brain to change and adapt as you learn and experience new things. The learning itself is the workout. You don’t have to master a new skill for your brain to benefit from learning it. You’re practicing adaptability. Every time you adjust, solve a problem, or try a different approach, you’re practicing how to respond when things don’t go according to plan. Discomfort isn’t the same as inability. Being a beginner can feel awkward and uncomfortable. That doesn’t mean you can’t do it. You don’t have to be good at something for it to be good for your brain. You simply have to be willing to begin. Loved This Episode? If this conversation encouraged you to embrace a new challenge or rediscover a passion, I'd love for you to: Follow RenewHer so you never miss an episode. Leave a rating and review—it helps more women discover the show. Share this episode with a friend who may be wondering what's next after 50. Remember, it's never too late to learn something new, chase a dream, or begin again. Your next chapter may be your most fulfilling one yet. Connect with Genell Subscribe to my newsletter Mind Matters. Subscribe to my YouTube channel RenewHer with Genell Schedule a free Discovery Session with me. Get my free guide: Fog to Focus: 4 Proven Brain Habits to Reclaim Your Mental Edge Check out my website: RenewHer Wellness LinkedIn: https://www.linkedin.com/in/genelllemley/ Email: genell@renewherwellness.com

Trailer

1 | Welcome to RenewHer

What if your 50s were just the beginning of something bold, vibrant, and limitless? RenewHer is the podcast for women over 50 ready to reignite their energy, reclaim their purpose, and embrace new challenges. I’m Genell Lemley, a brain health coach, and in this trailer, you’ll get a glimpse of what’s coming in future episodes: inspiring stories of women stepping outside their comfort zones, plus practical brain health tips to boost focus, energy, resilience, and manage self-doubt. Subscribe and join the journey!

5

out of 5

4 Ratings

RenewHer is a podcast dedicated to empowering women over 50 to embrace bold new challenges and cultivate a mindset focused on growth and resilience. You’ll hear inspiring stories of women who have stepped beyond their comfort zones, and gain practical brain health strategies to sharpen focus, boost energy, and build resilience. If you’re ready to grow, stretch, and rediscover what’s possible, RenewHer will guide you every step of the way.

Creator

Genell Lemley
Years Active

2025 - 2026
Episodes

52
Rating

Explicit
Copyright

© 2025 Genell Lemley / RenewHer Wellness, All Rights Reserved
Show Website

RenewHer