Stronger by Design for Women with Michelle MacDonald

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About Michelle:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

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Nothing in this video or podcast constitutes medical advice. Always consult a qualified healthcare professional before making changes to your health or fitness routine.

The Pelvic Floor Fix ALL Women Need to Know | Dr. Rachel Selman Mar 17, 2026

What if the reason your lifts, runs, or rotational power feel off has nothing to do with motivation—and everything to do with pelvic floor coordination?

Michelle MacDonald sits down with pelvic health and performance specialist Rachel Selman for a conversation that bridges the gap between rehab and real athletic training. Together, they explore how the pelvic floor functions in loaded movement, why Kegels alone are not enough, and how women…especially midlife female athletes, can progress from foundational control to strength, rotation, deceleration, and power. Rachel breaks down the role of breath, pressure, thoracic rotation, hip internal rotation, and movement coordination in a way that is practical, evidence-based, and immediately useful. This episode is especially valuable for women interested in Women’s Health and Fitness, a stronger Fitness Mindset, and long-term Personal Growth in how they train and move.

Favorite Moments

1:47 The Pelvic Floor Is a Dimmer Switch, Not an On/Off Button
6:00 "Strength Gives Permission to Soften"
19:57 The Four-Phase Progression: Control, Function, Strength, Power
36:13 Once a Month: The Pelvic Floor Check-In Protocol for Symptom-Free Athletes

"Strength gets permission to soften. If I strengthen a muscle that's overactive, what I actually notice is that it will follow by softening." – Dr. Rachel Selman

GUEST: DR. RACHEL SELMAN, PT, DPT, CERT-DN, CSCS, CPSS, TPI CERTIFIED

Website | Instagram | LinkedIn | Synthesis App

Full Guest Bio:
Dr. Rachel Selman is a pelvic health and performance specialist who helps women connect pelvic floor function to strength, movement, and athletic performance. Her work focuses on practical, evidence-informed strategies that go beyond traditional pelvic floor training, helping women improve coordination, stability, and confidence in everything from lifting and running to everyday life. She is known for making complex pelvic health concepts accessible and relevant for active women, coaches, and athletes.

CONNECT WITH MICHELLE

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Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

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Are You Destroying Your Shoulders Without Even Knowing? | Dr. Patrick Denard Feb 24, 2026

Your shoulders are not invincible and waiting until something breaks is not a strategy !

Michelle MacDonald sits down with Dr. Patrick Denard, board-certified orthopedic surgeon and founder of the Oregon Shoulder Institute. This episode is for every woman who is serious about building strength and wants to keep training for life. Dr. Denard breaks down what damages women's shoulders, why 50% of people over 65 have a rotator cuff tear without knowing it, when physiotherapy is enough and when surgery is the smarter move, and the truth about PRP and stem cell therapies. You'll leave with the knowledge and permission to take radical ownership of your shoulder health before it's too late.

Favorite Moments

4:09 Why many women are arriving at their sixties with no muscle training history?
8:32 What training habits are silently destroying women's shoulders?
17:29 How do you catch shoulder warning signs before it's too late?
29:34 Dr. Denard explains what women must know about cortisone injections
40:11 Dr. Denard's top three must-dos for shoulder health over 40

"If you have the right mindset, good nutrition, and a good surgeon, your shoulders are going to be in a really good spot." - Dr. Patrick Denard

GUEST: DR. PATRICK DENARD, MD | BOARD-CERTIFIED ORTHOPEDIC SURGEON, SHOULDER SPECIALIST

Full Guest Bio:
Dr. Patrick Denard is a board-certified orthopedic surgeon and founder of the Oregon Shoulder Institute, specializing exclusively in shoulder surgery and performing over 800 procedures a year. One of the highest-volume shoulder specialists in the country, he publishes extensively on rotator cuff repair and shoulder arthroplasty and lectures internationally on advanced techniques. He is the surgeon who performed Joan MacDonald's shoulder replacement, restoring her ability to train pain-free at nearly 80 — and he brings that same commitment to every active patient who refuses to let injury define the rest of their life.

CONNECT WITH MICHELLE

Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

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Why Muscle Matters More Than Motivation | Dr. Gabrielle Lyon Feb 10, 2026

What if the problem isn’t discipline, but outdated health advice?

Michelle MacDonald sits down with Dr. Gabrielle Lyon, board-certified physician and leading voice in muscle-centric medicine. Dr. Lyons explains why muscle, not weight, is the foundation of healthy aging for women. They cover protein targets, carb tolerance, type II muscle fibers, and why strength training matters for lifelong independence.

Favorite Moments

1:41 Muscle Is Agency, Not Just Fitness
7:10 Why Muscle-Centric Protein Guidelines Changed
35:56 How Muscle Determines Carbohydrate Tolerance
40:00 Type II Muscle Fibers: The Strength Women Lose First

“Muscle isn’t about fitness. It’s about agency.”- Dr. Gabrielle Lyon

GUEST: DR. GABRIELLE LYONS, BOARD-CERTIFIED PHYSICIAN SPECIALIZING IN MUSCLE HEALTH, AGING, AND LONGEVITY

Full Guest Bio:
Dr. Gabrielle Lyon delivers science-backed strategies to help people build strength, energy, and resilience so they can perform at their best at work, home, and in life. Featured on Diary of a CEO, Huberman Lab, and the TEDx stage, she also hosts The Forever Strong Summit. A Wall Street Journal, USA Today, and New York Times best-selling author, Dr. Lyon is trusted by organizations including John Hancock, Keller Williams Realty, Shaklee, Parker Seminars, and Oprah Daily.

CONNECT WITH MICHELLE

Website Apple Podcasts Spotify YouTube

Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

Women, STOP Ignoring Your Pelvic Floor | Kim Vopni Jan 27, 2026

You’ve trained every part of your body—except the one that matters most.

Michelle MacDonald is joined by pelvic health expert Kim Vopni, also known as The Vagina Coach. Together, they dive into the often-overlooked world of pelvic floor health and its essential role in female strength, performance, and longevity. From incontinence and back pain to breathwork and bracing, this conversation breaks down the myths and gives women empowered tools to train smarter, lift confidently, and age powerfully...and a compelling case for why pelvic floor work belongs in every fitness plan.

Favorite Moments

5:10 Back Pain’s Surprising Connection to Pelvic Health
10:14 Why Every Woman Should See a Pelvic Floor Therapist
27:31 Pelvic Floor and Aging: The GSM Conversation
44:03 Strength Training Without Sacrificing Pelvic Health

"Tight isn’t strong. Strength is knowing how to contract and let go."– Kim Vopni

GUEST: KIM VOPNI (THE VAGINA COACH), WOMEN'S PELVIC HEALTH AND MENOPAUSE SUPPORT PRACTITIONER

Website | Instagram | LinkedIn | YouTube | Between Two Lips Podcast

Full Guest Bio:
Kim Vopni—also known as The Vagina Coach—is a certified fitness professional and pelvic health expert. She specializes in helping women improve core and pelvic floor function across every life stage. Kim is the creator of the Buff Muff Method and host of the Between Two Lips podcast.

CONNECT WITH MICHELLE

Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

Website | Apple Podcasts | Spotify | YouTube

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Her Body Was Failing…So She Reclaimed It | Jodi Echakowitz Jan 13, 2026

What would happen if you treated your midlife like the start of your athletic prime?

Michelle MacDonald sits down with longtime client and PR executive Jodi Echakowitz to uncover how one woman redefined her relationship with health, aging, and ambition. From a scary brush with brain fog during perimenopause to transforming her body, mindset, and daily habits, Jodi shares how prioritizing her health not only gave her a new physique but a new life. Together, they unpack what real consistency looks like for women who travel, work, parent…and still make time to train like athletes. They also discuss Jodi’s decision to pursue cosmetic surgery after extreme weight loss, what self-discipline actually feels like in real life, and how chasing excellence, rather than perfection, is the most joyful form of self-respect. It's a masterclass in midlife reinvention.

Favorite Moments

1:48 Redefining Consistency on the Road and Under Pressure
5:21 “I thought I had early-onset Alzheimer’s”
11:24 The Trifecta of Transformation: Mindset, Nutrition, and Strength
43:40 Why the Gym is Her Meditation Now

"Change happens when the pain of staying the same is greater than the pain of change." – Jodi Echakowitz

GUEST: JODI ECHAKOWITZ, FOUNDER & CEO OF BOULEVARD PUBLIC RELATIONS

Instagram | LinkedIn | Website | X | Website

Full Guest Bio:
Jodi Echakowitz is the founder and CEO of Boulevard Public Relations, a leading tech PR agency based in Toronto. With decades of experience in strategic communications, she’s built a career helping innovative companies tell their stories.

In her 50s, Jodi transformed her own story—losing 55 pounds, reclaiming her health, and embracing strength training as a non-negotiable part of life. Now a passionate advocate for women’s health in midlife, she leads with the mindset of an athlete and proves that it’s never too late to reinvent yourself.

CONNECT WITH MICHELLE

Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

Train Your Brain to Finally Reach Your Fitness Goals | Michelle Baty Dec 30, 2025

What if your brain is the reason your goals aren’t sticking and there’s a science-backed way to fix it?

Michelle MacDonald welcomes back neuroscience-based practitioner and communication expert Michelle Baty for a powerful conversation on the Neurology of Goal Setting. As the creator of the Neuroscience of Coaching, Baty breaks down why most goals fail, not due to laziness, but due to overlooked neurological barriers. Together, they explore the 3 critical brain-based elements of effective goal pursuit, the What, Why, and How, and the 4 nervous system triggers that sabotage follow-through. This episode blends personal growth, a fitness mindset, and practical neuroscience into a conversation that’s as inspiring as it is actionable. Whether you're a coach or someone chasing change, this conversation offers clarity, compassion, and a roadmap that actually works.

Favorite Moments

1:34 The Brain Needs Specific Targets: Why Vagueness Destroys Progress
14:28 Everyone’s in Survival Mode—Start Coaching Like It
27:13 The Push-Pull Neurology Behind Motivation and Meaning
53:19 The Quick Goal-Setting Audit Every Woman Needs

“The best coaches out there have suffered. They’ve wrestled with things. They have deep, personal insight on top of professional skills. That’s when we win.” – Michelle Baty

GUEST: MICHELLE BATY, NEUROPSYCH PRAC (IFS, PVT, SE)

Instagram | Facebook | YouTube | Neuroscience of Coaching Instagram | Website

Full Guest Bio:
Michelle Baty is a neuroscience-based practitioner, communication expert, and founder of The Neuroscience of Coaching. With nearly two decades of experience, she helps high-performing coaches, athletes, and leaders break through mental barriers using brain-based strategies and precision communication. Michelle is known for translating complex neuroscience into practical tools that drive sustainable transformation, personal growth, and a powerful coaching mindset.

CONNECT WITH MICHELLE

Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

Website

Are You Training Smart or Just Training Hard? | Dr. Tony Boutagy Dec 17, 2025

What if your strength training routine is doing more harm than good—without you even realizing it?

Michelle MacDonald welcomes Dr. Tony Boutagy, one of Australia's most respected strength and conditioning educators. With decades of experience and over 50,000 programs written, Dr. Boutagy dives deep into how women can train smarter, not harder, through movement literacy, mobility assessments, and intelligent programming. From debunking trendy fitness myths to explaining why personalized training should trump gender-based advice, this conversation is packed with gold for any woman looking to build strength, maintain joint health, and cultivate a healthy, empowered mindset in midlife and beyond.

Favorite Moments

1:52 Mastering Movement: The Real Reason to Assess Your Body
10:41 Why Women Aren’t Inflexible—They’re Just Weak in the End Ranges
19:01 How to Know When to Progress Your Training
36:13 The Hidden Signs You're Out-Training Your Recovery

"Your program should be symptom-based, not gender-based—because good training principles work for everyone." - Dr. Tony Boutagy

GUEST: TONY BOUTAGY

Full Guest Bio:
Dr. Tony Boutagy is a PhD-qualified Exercise Physiologist and one of Australia’s most respected strength and conditioning experts. With over 25 years of experience and more than 50,000 sessions delivered, Tony has written programs for elite athletes across 24 sports and is renowned for his science-based, practical approach to training. He’s a longtime educator, having lectured at multiple universities and at Australia’s largest fitness conference, FILEX, for 17 consecutive years. Tony also runs one of the country’s longest-standing internship programs and continues to lead in coaching, education, and industry development.

CONNECT WITH MICHELLE

Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

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What Every Woman Needs to Know About Peak Week, Prep, and Progress | Jean Jacques Barrett Dec 02, 2025

Are you prepping for a show or planning your comeback season? What if the difference between winning and wasting your time was strategy?

Michelle MacDonald welcomes elite coach and two-time world champion Jean Jacques (JJ) Barrett. Known for shaping champions across divisions and federations, JJ brings a wealth of experience in women’s health and fitness. The conversation dives deep into the most misunderstood phases of physique prep for women: choosing your show strategically, maximizing your improvement season, and avoiding peak week mistakes. JJ shares expert insights on how to build a competitive physique with a healthy and sustainable fitness mindset. Whether you’re stepping on stage soon or mapping out your next season, this episode delivers game-changing advice every female athlete should hear.

Favorite Moments

5:09 How to Strategically Choose the Right Competition for Your Physique
10:54 When to Postpone Your Show—and Why It Might Save Your Season
24:42 The Biggest Mistake Women Make During Improvement Season
1:11:20 Why Competing Is About More Than Just Winning a Trophy

"Create urgency in your improvement season because that's the work that actually builds your next stage body."– Jean Jacques Barrett

GUEST: JEAN JACQUES BARRETT, EXPERT COACH | ISSA STRENGTH AND CONDITIONING SPECIALIST | 5X PRO FITNESS MODEL CHAMPION

Instagram | Talum Strength Club | Facebook | FMG Show Registration | Tickets to FMG Mexico

Full Guest Bio:
Jean Jacques Barrett is a top-tier physique coach, two-time world champion, and seven-time titleholder known for his precision-based coaching and transformative results. With over a decade of experience shaping elite-level athletes across divisions and federations, JJ specializes in strategic physique development with a deep understanding of female physiology. He co-leads Tulum Strength Club and is a key promoter with FMG Mexico, where he continues to elevate the standard for women’s health and fitness on and off the stage. JJ is respected for his disciplined approach, athlete-first mindset, and commitment to coaching with clarity, purpose, and impact.

CONNECT WITH MICHELLE

Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW

What Are the Secrets Struggles in Women's Bodybuilding? | Loz Vickers Nov 11, 2025

What does it truly take to step on stage as a female bodybuilder? Hint: it’s not just muscle.

Michelle MacDonald sits down with Loz Vickers, a natural bodybuilding phenom and a grounded voice in the women's fitness space. Together, they unpack what it really means to train hard, build muscle, and create a healthy, resilient mindset as a woman in fitness. Loz shares her raw experiences with body image struggles, recovering from disordered eating, and transforming into a figure competitor who thrives in the off-season. They also explore the mental discipline required for long-term personal growth, the hidden truths of prep life, and how strength training empowers women at any age. Whether you're a seasoned competitor or a woman seeking to redefine strength in midlife, this episode offers real talk, tactical tips, and transformational takeaways. Favorite Moments:

Favorite Moments

1:57 When Are You Really Ready for a Bodybuilding Contest?
7:48 Why Mindset Outranks Genetics in Women’s Bodybuilding Success
20:54 How the Off-Season Builds Muscle and Mental Strength
43:21 Strength Training as a Tool for Self-Belief and Confidence

"The physique is just a physical representation of the mindset you've built." – Loz Vickers

GUEST: LOZ VICKERS, ONLINE COACH & NATURAL BODYBUILDER

Full Guest Bio:
Loz Vickers is a natural bodybuilding athlete and coach dedicated to helping women find strength in every stage of life. As head coach of Team LVFit, she’s known for her down-to-earth, evidence-based approach that fuses performance training with mindset development.

Her own path from body-image struggles to competitive success shaped her belief that fitness is about far more than appearance—it’s about discipline, confidence, and respect for your body. Loz now channels that philosophy into coaching women to lift with purpose, build lasting resilience, and feel powerful inside and outside the gym.

CONNECT WITH MICHELLE

Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

Why Do Women Struggle with Sleep and How Can They Fix It? | Dr. Woganee Filate Oct 28, 2025

What if your sleepless nights weren’t just a part of aging but the silent accelerator of it?

Michelle MacDonald welcomes Dr. Woganee Filate, physician, sleep researcher, and women's health advocate, to tackle one of the most overlooked pillars in women’s health: sleep. Dr. Filate unpacks why women experience a unique midlife sleep crisis, what’s really behind it from biology to social dynamics and how to reclaim restorative rest. They discuss evidence-based strategies for improving sleep during menopause, how sleep impacts everything from metabolism to emotional regulation, and why a healthy sleep routine is foundational for personal growth, a healthy mindset, and long-term fitness. Whether you're in perimenopause or just struggling to rest, this episode is a must-listen.

Favorite Moments:

1:35 Why Sleep Is the Most Overlooked Pillar in Women’s Health
7:05 The Hidden Link Between Sleep Loss and Long-Term Health span
13:18 Why Sleep Problems in Women Are Dismissed and Misunderstood
29:38 One Year on CPAP: A Personal Sleep Apnea Recovery Story

“Sleep is the land of infinite second chances—if tonight was bad, tomorrow’s a fresh start.” — Dr. Woganee Filate

GUEST: DR. WOGANEE FILATE BHSC, MD, FRCP©, CO-FOUNDER LUME WOMEN + HEALTH

Website | LinkedIn | Instagram | Newsletter

Full Guest Bio:
Dr. Woganee Filate is a passionate and dedicated adult respirologist and sleep medicine physician committed to providing comprehensive, evidence-based and patient-centered care. She has a wealth of experience in diagnosing and managing respiratory and sleep disorders. Her interests include educating patients on the changes in sleep during the menopause transition and what can be done to optimize sleep during this key life stage. In addition to her medical degree, Dr. Filate holds a Master of Health Science, with a focus on Community Health & Epidemiology, from the University of Toronto.

CONNECT WITH MICHELLE

Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

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The 6 Health Metrics that Could Save Your Life | Dr. Amy Louis Bayliss Oct 14, 2025

What if your menstrual cycle, cholesterol, and even your VO₂ max could predict your future health? Most women aren’t tracking what really matters—until it’s too late.

Michelle MacDonald welcomes Dr. Amy Louis-Bayliss, a MD and women's preventive health expert, to uncover the six key metrics that can radically improve how women age.

With decades of experience in emergency medicine and specialized training in menopause, Dr. Amy breaks down complex topics like cholesterol, A1C, body composition, VO₂ max, blood pressure, and cycle health in a way that is both actionable and empowering.

She shares how understanding these markers, not just your weight, can shift you from reactive care to proactive, personalized health optimization.

Favorite Moments:

2:33 The Six Tests Every Woman Over 40 Needs to Take

11:27 Why Women Shouldn’t Fear Cholesterol Meds—Or Estrogen

21:50 Think You Feel Fine? Your Blood Pressure Might Say Otherwise

34:56 The Shocking Truth About Thin Women and Muscle Loss

"You can feel good, but that’s not the same as measuring." – Dr. Amy Louis-Bayliss

GUEST: DR. AMY LOUIS-BAYLISS BHSc, MD, FRCP©, CEO LUME WOMEN + HEALTH

Website | Contact | LinkedIn | Instagram | Newsletter

Full Guest Bio:
Dr. Amy Louis-Bayliss has been an MD for almost 20 years, spending most of her career as an emergency medicine specialist with two additional years of training as a menopause specialist in Hamilton and Oakville. Dr. Louis-Bayliss is an advocate for women’s healthy aging – her interest in menopause and healthy aging stems from years of treating and managing disease in the ER once it was already “too late”. Amy sits on the advisory board for the National Menopause Show. She is passionate about educating women to build self-agency when it comes to disease-prevention.

CONNECT WITH MICHELLE

Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

Why Clients Ghost Their Coaches and How to Bring Them Back | Kasey Jo Orvidas Oct 07, 2025

Why do some clients suddenly disappear—even when they’re paying for coaching? The answer lies deeper than you think.

Michelle MacDonald sits down with Dr. Kasey Jo Orvidas, Ph.D. in Psychology and expert in behavior change, to uncover the real reasons why clients ghost their coaches. From mindset shifts and discomfort avoidance to better expectation-setting and behavior-based communication tools, this conversation dives into the psychology of coaching that actually creates long-term change. Whether you're a health coach, fitness trainer, or someone invested in Women’s Health and Fitness, this episode reveals essential strategies to foster accountability, build trust, and support sustainable personal growth. Get ready for real talk, practical tools, and inspiration to level up your coaching impact.

Favorite Moments:

5:27 "You're Paying Me Big Bucks—Get Your Piece of the Pie!"
10:39 The 10-Minute Call That Can Reignite Client Engagement
19:38 Why Knowledge Alone Doesn’t Change Behavior
46:12 You're Not Broken: Mindset Reframes for Women in Midlife

“You’re not broken—you’re just you now.”

GUEST: KASEY JO ORVIDAS

Full Guest Bio:
Kasey holds a Ph.D. in Psychology and is a certified health and fitness coach. She has spent a good chunk of her life developing some serious expertise in mindset and health behavior change. She has racked up numerous publications in a variety of peer-reviewed scientific journals (aka you can Google scholar her name and even cite her research in APA format for your high school paper–wow!). Although Kasey is no longer tethered to the chains of an academic career (if you know, you know), she still can’t quite break free from the lure of p-values and scientific jargon. Knowing that most (normal) people aren’t obsessed enough to get a Ph.D. in this stuff, Kasey created The Health Mindset Coaching Certification.

CONNECT WITH MICHELLE

Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

Strong, Not Small: Redefining Women’s Fitness | Lena Cheng Sep 23, 2025

What if the key to your transformation wasn’t losing weight—but gaining strength?

Michelle MacDonald welcomes Lena Cheng, a physician-turned-entrepreneur and long-time TWW client, whose journey from hesitant lifter to competitive powerlifter redefines what it means to be strong.

What began as a goal to “lean out” quickly evolved into a full-on identity transformation. Lena opens up about the challenges of breaking cultural norms, navigating injury, setting values-based goals, and embracing her power—literally and figuratively.

This conversation dives deep into the intersection of Women’s Health and Fitness, cultivating a Healthy Mindset, and the kind of Personal Growth that comes from lifting heavy and living bold.

Favorite Moments Audio:

1:52 Why Barbells Changed Everything
5:49 “I can take up space”—Rejecting Cultural Norms
7:14 Discovering the Power of Core Values
21:06 The Deadlift Breakthrough That Changed It All

"I'm not training for the mirror—I'm training for me."

GUEST: LENA CHENG, MD

Website | LinkedIn | Instagram | X

Full Guest Bio:
Lena Cheng, MD is a former board-certified physician turned serial entrepreneur, brand strategist, and powerlifting enthusiast. With over two decades of experience in health-tech and marketing, she brings a rare blend of medical expertise, executive leadership, and personal transformation. Lena is also a passionate advocate for women’s health, fitness mindset, and personal growth—using strength training as a vehicle for empowerment at any age. Whether she’s building businesses or lifting barbells, Lena leads with boldness, purpose, and unapologetic authenticity.

CONNECT WITH MICHELLE

Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

Why MENOPAUSE Conversations MATTER | Angela Macgregor Sep 09, 2025

Is menopause the end of your vitality—or the beginning of your most empowered chapter yet?

Michelle MacDonald sits down with Angela Macgregor, founder of the National Menopause Show, to discuss how personal pain can fuel a powerful movement. At age 57, Angela launched the first national event of its kind to combat stigma, educate women, and connect them with trusted, science-backed healthcare providers. From navigating her own perimenopause struggles to challenging a fragmented healthcare system, Angela shares how she transformed her frustration into a platform for personal growth, community, and lasting impact.

Favorite Moments Audio:

1:53 Launching a Movement at 57
4:06 The Wake-Up Call That Changed Everything
9:13 The Treatment That Transformed Her Life
27:34 Building a Community That Heals

"We don't have to just sit and be silent anymore. It's not acceptable."

GUEST: ANGELA MACGREGOR

Website | YouTube | LinkedIn | Instagram | Facebook

Full Guest Bio:
Angela Macgregor began her career managing major tradeshows and later led a North American registration company. After two decades in her family’s real estate business, she returned to events with a personal mission: addressing the lack of accessible menopause information. This led her and her husband Bob to create The National Menopause Show, blending expert-led education with a curated exhibit floor. The event empowers women with trusted knowledge, resources, and confidence to navigate their health journey.

CONNECT WITH MICHELLE

Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

Muscle, Menopause & Metabolism | Dr. Stuart Phillips Aug 26, 2025

What’s the truth about protein, strength training, and women’s health past 40?

Michelle MacDonald is joined by world-renowned muscle metabolism expert, Dr. Stuart Phillips, a leading researcher from McMaster University. They dive deep into what women over 40 need to know about muscle loss, optimal protein intake, and the truth about strength training. Dr.Phillips shares the science behind aging and metabolism, dispels persistent fitness myths, and explains how to actually preserve muscle and stay powerful into your fifties and beyond. The duo share tips for anyone serious about cultivating a healthy mindset, building a fitness mindset, and pursuing sustainable personal growth through evidence-based training and nutrition.

Favorite Moments:
0:12 Why most women aren't lifting — and why that’s a bigger problem

6:43 The real recommended protein intake for women over 40

13:56 What the research actually says about 40g of protein post-workout

33:11 The quality of life case for building strength and power after 40

"I'm more afraid of women not lifting weights at all than I am of them lifting the wrong way."

GUEST: DR. STUART PHILLIPS

McMaster University | X | Linktree | Instagram

Dr. Stuart Phillips is a distinguished professor and Tier 1 Canada Research Chair in Skeletal Muscle Health at McMaster University. His research focuses on how nutrition and exercise impact skeletal muscle protein turnover, especially in the context of aging and sarcopenia. He is also the director of the Physical Activity Centre of Excellence (PACE) and the McMaster Centre for Nutrition, Exercise, and Health Research.

CONNECT WITH MICHELLE

Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

Science-Backed Fitness for Women Over 40 | Lauren Colenso-Semple Aug 12, 2025

Are women being misled by flashy fitness trends that ignore the science?

Michelle MacDonald welcomes Dr. Lauren Colenso-Semple, one of the world’s leading researchers in female exercise physiology. Together, they dismantle popular but unproven trends like cycle syncing, oversimplified menopause nutrition hacks, and hormone-based fear messaging. Lauren explains what the evidence truly says about training, fat loss, and muscle growth for women in all life stages, including the menopause transition. Listeners will walk away with science-backed strategies for building strength, protecting metabolic health, and avoiding common fitness traps.

Favorite Moments (timestamped bullet points):

2:30 From Fitness Professional to Female Physiology Researcher
6:44 Why Cycle Syncing Misses the Mark for Strength Training
19:46 The Truth About Fat Loss During Menopause
28:22 The Trade-Off Between Extreme Leanness and Quality of Life
34:42 Why Muscle Growth Matters More Than Constant Fat Loss

“The basics work. Don’t let fear-based or overcomplicated messaging distract you from the fundamentals that build strength and health.”

GUEST: LAUREN COLENSO-SEMPLE

MASS Research Review | LinkedIn | Instagram

Full Guest Bio:
I am a muscle physiology researcher and science communicator with a Ph.D. in Integrative Physiology from McMaster University and a M.S. in Exercise Science from the University of South Florida. My work focuses on the influence of ovarian hormones on exercise-induced adaptations. I am also an expert fitness professional with years of practical experience in strength & conditioning and sports nutrition, and I am a co-owner of the MASS Research Review.

CONNECT WITH MICHELLE

Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

Aging STRONGER Starts Here | David Stewart Jul 29, 2025

What if your most empowered, energized years are still ahead of you? Discover how thriving after 50 isn’t just possible—it’s a strategy.

Michelle MacDonald welcomes back David Stewart, founder of Ageist and Super Age, for part two of their dynamic conversation. A pioneer in the space of modern aging, David shares science-backed insights into optimizing physical health, mental clarity, and personal agency after 50. From strength training and protein intake to managing stress and cultivating a growth-driven community, this episode is packed with actionable tips and inspiring mindset shifts. Perfect for women looking to fuse fitness with personal growth, it’s a powerful reminder that aging well is a skill—and a choice.

Favourite Moments:

3:17 Sleep as the Cornerstone of Longevity

7:32 How HRV Can Help You Train Smarter

13:28 Using Breathwork and Body Awareness to Recharge

18:19 The Two Core Beliefs That Hold People Back

"You are the sum of the five people around you—choose wisely."

GUEST: DAVID STEWART

David is a media innovator and a passionate advocate for redefining aging. With decades of experience in high-profile creative work and a bold personal philosophy on living fully, David launched Super Age to champion imagination, curiosity, and the science of living long while living well.

CONNECT WITH MICHELLE

Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

Resilience is AGELESS | David Stewart Jul 15, 2025

What if everything you've been told about aging is wrong—and your best, boldest chapter is just beginning?

Michelle MacDonald welcomes David Stewart, founder of Ageist and Super Age, a pioneering voice in the pro-aging movement. Once a world-traveling fashion photographer, David’s life was upended by a rare autoimmune disorder at 49. His recovery sparked a mission to redefine aging through fitness, health, and mindset. Michelle and David explore how physicality fuels optimism, the dangers of comfort culture, and how reinvention is not only possible but vital at any age. With decades of wisdom and cutting-edge longevity insights, David shares how to thrive beyond 50 and become the most powerful version of yourself yet.

Favourite Moments:

0:09 The Death Trap of Comfort Culture

4:54 Hospitalized at 49: A Life-Changing Health Crisis

13:11 Hard Isn't Impossible: Rebuilding Strength at Any Age

23:05 Reinvention is Real: Creating Your Next Chapter

"Our greatest obstacle is our poverty of imagination about what’s possible." - David Stewart

GUEST: DAVID STEWART

David is a media innovator and a passionate advocate for redefining aging. With decades of experience in high-profile creative work and a bold personal philosophy on living fully, David launched Super Age to champion imagination, curiosity, and the science of living long while living well.

CONNECT WITH MICHELLE

Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

Lessons Learned from Contest Prep | Courtney Ustrzycki Jul 01, 2025

What if true progress means actively seeking failure?

Michelle MacDonald sits down with Courtney Ustrzycki—IFBB Pro athlete, posing coach, and former powerlifter—for a deep dive into the mental and physical evolution required for elite competition. Courtney shares her journey from resisting bodybuilding to becoming a professional, all while navigating mindset shifts, vulnerability, and the messy realities of growth. They explore how discipline trumps motivation, why balance isn’t always the answer, and what it means to push past self-imposed limits.

WHAT TO LISTEN FOR

0:32 Redefining failure in the gym as a goal for growth

17:35 “Growth is messy—and the gym is the one place where failure should be your goal.”

32:27 Train to true failure to unlock real progress

41:08 Overcoming jealousy and self-doubt on the pro stage

"Growth is messy—and the gym is the one place where failure should be your goal."

GUEST: COURTNEY USTRZYCKI

I’m a passionate and dynamic leader in the bodybuilding world, specializing in posing and competition prep within the NPC Federation. My journey started in the world of powerlifting, where I first built my foundation as both an athlete and a coach for lifestyle clients. In 2019, I made the leap into bodybuilding—a transformation that reshaped not only my physique but also my mindset and approach to life. This evolution drove me to become the coach I am today, bringing a blend of real-world experience, research-backed strategies, and genuine, relatable insights to every athlete I work with.

CONNECT WITH MICHELLE

Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

Where to Watch/Listen:

Midlife Muscle, Minus the Myths | Dr. Allan Bacon Jun 17, 2025

Are women being sold a myth about fitness during menopause?

Michelle MacDonald welcomes Dr. Allan Bacon—a former surgeon turned physique coach—to dismantle the pervasive myths sabotaging women’s health and fitness over 35. From misleading menopause advice to social media pseudoscience, Dr. Bacon breaks down the real science behind sustainable fat loss, muscle building, and mental resilience. They tackle how evidence-based strategies—not fear-mongering fads—empower women to take charge of their bodies with logic, not gimmicks.

WHAT TO LISTEN FOR

1:40 Women Are Not Large Mice

11:44 The Problem with “Just Lift Heavy”

23:51 When to Push Through vs. Pull Back in Training

39:57 Taking Ownership: The Real Key to Personal Growth

“Women are not large mice—and it’s time we stop treating them like they are in fitness science.”

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

GUEST: DR. ALLAN BACON, DDS, CPT, PBC, USAPL-CC, CNC, PN1

Website | Instagram | YouTube | Facebook Group

Dr. Allan holds a Doctorate in Dental Surgery from the University of Maryland. He is a certified personal trainer through the National Academy of Sports Medicine, a certified physique & bodybuilding coach, a certified nutritionist (x2), a certified coach for USA Powerlifting, and has formulated professionally for industry-leading dietary supplement companies since 2009.

CONNECT WITH MICHELLE

Wounded To Warrior: How to Participate in Your Own Rescue Book

Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

Healing Isn’t Pretty—But It’s Powerful | Tiffany Owen Jun 03, 2025

What does it take to rebuild your life from the inside out?

Michelle MacDonald sits down with Tiffany Owen, fitness and mindset coach and author of Wounded to Warrior. Tiffany’s journey from trauma, addiction, and self-sabotage to healing and empowerment is nothing short of extraordinary. She opens up about how discovering devastating family secrets, surviving abuse, and battling perfectionism nearly cost her everything—including her life. Through courage, self-discipline, and a relentless pursuit of personal growth, Tiffany now empowers women to reclaim their health, mindset, and worth.

WHAT TO LISTEN FOR

2:49 The Final Rock Bottom That Sparked a New Life

6:45 The Dangerous High of Extreme Giving

9:09 Why Self-Discipline Is the Purest Form of Self-Love

14:50 The Tough Love That Changed Everything

"Self-discipline is a form of self-love."

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

GUEST: TIFFANY OWEN

Website | Instagram | Facebook | LinkedIn | TikTok

Tiffany Owen is a passionate health and mindset coach dedicated to helping others unlock their full potential. As a certified personal trainer, fitness coach for over 20 years, and published author, Tiffany combines her extensive professional expertise with the wisdom gained as a wife, mother of four, and proud grandmother. Her personal and professional experiences have ignited a deep desire to guide others toward growth, healing, and healthier, more fulfilling lives. Her mission is clear: to help you become the dominant force in your life and embrace the person you were always meant to be.

CONNECT WITH MICHELLE

Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

Aging Boldly: A Real Talk on Plastic Surgery | Dr. Martin Jugenburg May 20, 2025

What if aging was less about erasing time and more about owning your evolution?

Michelle MacDonald welcomes renowned plastic surgeon Dr. Martin Jugenburg, the founder of the Toronto Cosmetic Surgery Institute and a leading voice in ethical, innovative aesthetic medicine. Together, they unpack the evolving role of plastic surgery for women 40+, especially high achievers dedicated to health, fitness, and personal growth. From redefining aging and busting vanity myths to navigating emotional readiness and realistic expectations, this episode offers deep insights for women who want to feel fully aligned with how they look, lead, and live. This isn’t about looking younger—it’s about owning your evolution.

WHAT TO LISTEN FOR

1:42 From Taboo to Empowered: The Shift in Aesthetic Choices

7:41 Dismantling the Vanity Myth Around Surgery

14:50 Why Social Media Is Misleading Your Expectations

30:51 Plastic Surgery Is Not Anti-Aging—Here’s What It Is

“I’m not curing cancer—I make people happy.”

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

GUEST: DR. MARTIN JUGENBURG

Website | Instagram | Six Surgery Instagram

Dr. Martin Jugenburg, widely known as Dr. 6ix, is a board-certified plastic surgeon and founder of the Toronto Cosmetic Surgery Institute. With training from the University of Toronto, the University of Manitoba, and Memorial Sloan Kettering in New York, he brings world-class expertise to a wide range of cosmetic procedures. Known for his innovative techniques and strong online presence, Dr. Jugenburg has helped thousands of patients feel more confident through personalized, high-quality care.

CONNECT WITH MICHELLE

Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

Muscle GAIN Without the PAIN | Hattie Boydle May 06, 2025

Are you chasing muscle gains but sabotaging your progress without even realizing it?

Michelle MacDonald teams up again with elite coach and world champion Hattie Boydle to shatter myths about building strength, especially for women.

They dive deep into why mastering mobility and core strength is crucial before adding heavy loads, how to fuel your body for true muscle growth (hint: carbs and fats are your friends), and the mindset shifts needed to fall in love with the slow, steady journey to greatness.

This isn’t about shortcuts — it’s about building a body (and a mindset) that’s strong for life.

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

KEY MOMENTS

01:58 The Real Power of Self-Care for Strength Athletes

05:49 Why Core Stability Must Come Before Squats

09:09 Structural Balance: The Secret Sauce to Injury Prevention

12:41 Yes, You Should Still Lift Weights — Here's How

28:38 How and When to Increase Your Calories

36:23 Climbing the Mountain: Mastering the Mindset

GUEST: HATTIE BOYDLE

CONNECT WITH MICHELLE

What’s KILLING Your GLUTES GAINS? | Hattie Boydle Apr 22, 2025

Want to Build Muscle Like a Pro? Start at Your Feet.

Hattie Boydle drops truth bombs about what really builds a strong, sculpted physique—and it’s not what most people think.

Michelle MacDonald sits down with the five-time pro titleholder and elite physique coach to explore why intensity trumps volume, how weak feet might be killing your glute gains, and why a proper movement screen is essential before adding load.

Hattie dives deep into beginner vs. advanced training phases, how to assess true effort, and the misunderstood magic of training at maintenance before going into a bulk.

If you think you’re lifting hard but not seeing results, this one will flip your training script.

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

KEY MOMENTS

08:24 – Glutes Start in Your Feet: The Real Foundation of Strength

16:42 – Overtraining, Undereating: The Recipe for a Plateau

20:18 – Reps, Volume, and the Real Science of Hypertrophy

29:16 – Train With Intent: Every Set, Every Rep

GUEST: HATTIE BOYDLE

CONNECT WITH MICHELLE

TEENS Need Emotional Intelligence to Succeed | Kristi Simons Apr 08, 2025

Want to unlock your teen’s true potential? Start by turning down the volume on their inner critic.

Michelle MacDonald and Kristi Simons dive deep into how emotional intelligence, energy management, and mindset can transform young lives—and even offer profound lessons for adults.

Kristi breaks down the four types of energy that shape our daily experiences—physical, mental, emotional, and spiritual—and shares how teens can develop self-awareness to overcome anxiety, self-doubt, and fear.

With compelling stories, including a moving account of a 14-year-old girl finding her inner truth through guided meditation, Kristi shows how shifting from drama to empowerment is not only possible but truly life-changing.

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

KEY MOMENTS

05:36 – The 4 Energy Zones: Physical, Mental, Emotional & Spiritual

11:12 – It's All About Energy: 90% Vibes, 10% Strategy

23:50 – Why Teens Thrive When They Feel Seen & Safe

30:57 – Parents as Safe Spaces: Why They Matter Most

GUEST: KRISTI SIMONS

CONNECT WITH MICHELLE

Turn Your Teenage Struggles Into SUPERPOWERS Today | Kristi Simons Mar 25, 2025

What if the struggles you faced as a teen could become the foundation for a life of purpose and transformation?

Michelle MacDonald sits down with Kristi Simons—podcaster, coach, and former teacher—who turned her own journey of self-doubt, numbing behaviors, and personal reinvention into a mission to empower teens.

Kristi shares her raw and honest story, from the rock-bottom moment that forced her to reevaluate her life to discovering the power of self-love, emotional intelligence, and conscious transformation.

Through her Confident Teen podcast and coaching practice, she’s now helping young people break free from societal expectations and create lives filled with confidence, creativity, and purpose.

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

WHAT TO LISTEN FOR

02:04 – The Lost Teen: Searching for Acceptance

08:31 – Numbing the Pain: The Hidden Warning Signs

21:11 – Body Bliss: Rewriting the Narrative of Self-Worth

27:12 – The Power of Words: How a Childhood Comment Shaped Her Self-Image

GUEST: KRISTI SIMONS

CONNECT WITH MICHELLE

WAKE-UP CALL! What Your Doctor Isn't Telling You About Menopause | Melissa Grelo Mar 11, 2025

Menopause isn’t just hot flashes and mood swings—it’s a massive wake-up call about how little women are taught about their own health.

Michelle MacDonald sits down with award-winning TV host and menopause advocate Melissa Grelo to talk about the fitness mindset women need to thrive in midlife.

Melissa opens up about her own struggles with perimenopause, the shocking lack of medical education on menopause, and why strength training is the key to longevity.

They dive into the dangers of self-diagnosing, the marketing traps of the wellness industry, and why women need to take charge of their nutrition, movement, and mindset.

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

WHAT TO LISTEN FOR

05:39 – Why Most Doctors Know Almost Nothing About Menopause

10:49 – The Danger of Self-Diagnosis and Supplement Overload

23:49 – The Truth About Alcohol and Women’s Health

38:42 – Why Healthcare Needs a Menopause Makeover

GUEST: Melissa Grelo

CONNECT WITH MICHELLE

Rewiring Your Habits for Success | Michelle Baty Feb 25, 2025

Procrastination, self-doubt, and overwhelm can feel like an endless loop, but what if the key to breaking free was as simple as noticing?

Michelle MacDonald continues her conversation with Michelle Baty to dive even deeper into the neuroscience of real change.

They explore why self-awareness alone isn’t enough and how self-management is the real game-changer.

From practical strategies to rewire habits, to understanding the role of safe social support, this episode is packed with science-backed insights to help you create lasting transformation.

If you've ever felt stuck in a cycle of hesitation or resistance, this conversation will give you the tools to break through and move forward with confidence.

WHAT TO LISTEN FOR

02:05 – The Psychology of Change

12:32 – The Lowest Hanging Fruit Strategy

21:27 – The Two Most Powerful Skills for Growth

35:51 – You’re Not Lazy, You’re Overloaded

GUEST: MICHELLE BATY

Instagram | Facebook

CONNECT WITH MICHELLE

Slower is Faster: The Neuroscience of Lasting Change | Michelle Baty Feb 11, 2025

Book time with Michelle one-to-one and share feedback about this podcast

What if slowing down is the secret to getting ahead?

Michelle sits down with neuroscientist Michelle Baty to explore the powerful paradox of progress: Slower is Faster.

In a world obsessed with speed and efficiency, Michelle Baty breaks down the neuroscience behind why real, lasting change comes not from pushing harder, but from being in the right neurological state.

They dive into the two fundamental states of the nervous system—Protective vs. Connective—and how recognizing these states can help us break free from self-sabotage, build resilience, and finally make the changes that stick.

WHAT TO LISTEN FOR

03:20 – The “Slower is Faster” Effect: Why more effort isn’t always better

13:51 – Self-sabotage or survival? The truth about why we revert to old patterns

23:21 – The hidden stressors that make transformation harder

26:33 – The Catch-22 of Change: Why you need energy to build energy

GUEST: MICHELLE BATY

Instagram | Facebook

CONNECT WITH MICHELLE

Motion is Lotion: The Guide to Aging Strong | Joan MacDonald Jan 28, 2025

Book time with Michelle one-to-one and share feedback about this podcast

Feeling like your New Year's resolutions are slipping away? You’re not alone—but Joan MacDonald is here to inspire you to keep going.

Michelle sits down with her, Joan, to discuss how she's maintained her incredible 70-pound weight loss for nearly a decade—without being perfect.

Joan shares her no-nonsense approach to health, fitness, and aging with vitality, proving that consistency trumps perfection every time.

From overcoming injuries to staying out of the nursing home, Joan’s wisdom will give you the motivation you need to stay on track and prioritize your well-being.

WHAT TO LISTEN FOR
06:16 – The Power of Habit Stacking: Small Changes, Big Results
11:03 – Choose Your Hard: Avoiding the Nursing Home Mindset
22:19 – Motion is Lotion: Overcoming Pain Through Movement
27:22 – Never Throw in the Towel: Finding Alternative Ways to Train
GUEST: JOAN MACDONALD
Instagram | Train with Joan Website | YouTube

CONNECT WITH MICHELLE

Post-Traumatic Growth | Carol Elizabeth Jan 14, 2025

Book time with Michelle one-to-one and share feedback about this podcast

What if the key to transformation isn’t in doing more but in reframing how we see ourselves?
Carol Elizabeth shares her journey through breast cancer, personal reinvention, and the art of finding joy in the everyday.
From embracing the power of reframing challenges to transforming her body and mindset, Carol offers a heartfelt masterclass on silencing the inner critic and tuning into the inner coach and guide.
Her story isn’t just about fitness and resilience—it’s about redefining what it means to live fully, no matter where you are in life.
WHAT TO LISTEN FOR
01:29: “You’re not battling; you’re journeying”—how language shifts perspective
08:27: The U3 Framework: Inner critic, coach, and guide
32:52: Loving every version of yourself in the process of transformation
39:19: Supporting women in all stages of their fitness journey
GUEST: CAROL ELIZABETH, Transformational Speaker | Success Coach | Author
Instagram | YouTube | TikTok | Website | Facebook | Podcast | Email
CONNECT WITH MICHELLE

Breaking the Chains of ADDICTION | Brittney Carbone Dec 31, 2024

What does it take to break free from addiction, transform your life, and become a source of inspiration to others?
Michelle chats with Brittney Carbone, a fitness model, health coach, and addiction recovery advocate, as she shares her powerful story of overcoming emotional eating, alcoholism, and self-sabotaging behaviors.
Brittney opens up about her struggles, pivotal turning points, and the actionable strategies that helped her rebuild her life, including her signature Stoplight Strategy.
From cultivating self-love through fitness to the transformative power of community, Brittney's journey is a tribute to resilience and purpose-driven living.
WHAT TO LISTEN FOR
03:52 Self-sabotage: from addiction to the "gray area"
08:24 A life-changing wake-up call
14:27 The Stoplight Strategy: red, yellow, and green foods and behaviors
27:30 Surround yourself with people who inspire growth
GUEST: BRITTNEY CARBONE
Instagram | LinkedIn | Podcast | Website | Email
CONNECT WITH MICHELLE
Website | Instagram | YouTube | Facebook

Dying to THRIVE: The Journey to Emotional Freedom | Heather Chauvin Dec 16, 2024

What if burnout, guilt, and overwhelm could be your greatest teachers?
Michelle welcomes Heather Chauvin, a leadership coach, TEDx speaker, and author of Dying to Be a Good Mother.
Heather shares her life-altering journey through stage 4 cancer and the pivotal lessons that transformed her survival into a life of thriving.
With raw honesty, she delves into her concept of "energetic time management," revealing how prioritizing feelings, respecting boundaries, and managing emotional energy can lead to profound personal growth.
WHAT TO LISTEN FOR
03:49 – Why cancer wasn’t Heather’s wake-up call but a turning point
17:26 – Managing emotional resistance and guilt to unlock joy
35:39 – Talking to your emotions: a unique approach to addressing triggers
49:02 – Redefining self-care as self-respect and why it matters
GUEST: HEATHER CHAUVIN
Website | Instagram | YouTube | Book
CONNECT WITH MICHELLE
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Fitness for Empowerment, NOT Punishment | Dr. Alyssa Olenick Dec 02, 2024

Is your fitness routine empowering or punishing?
Dr. Alyssa Olenick, PhD in Exercise Physiology, shares her science-backed approach to redefining fitness for women.
From prioritizing performance over aesthetics to integrating cardio, strength, and smart nutrition, Alyssa reveals how to break free from diet culture and embrace hybrid training.
Whether you're building muscle, improving endurance, or navigating menopause, this episode is packed with actionable advice to help you thrive at every stage of life.
WHAT TO LISTEN FOR
05:54 - Longevity through joyful training
16:03 - Why gaining muscle changes everything
24:18 Cardiovascular training made simple
45:44 - Minimal cardio for maximum benefit

GUEST: ALYSSA OLENICK
Instagram | Website | Podcast
CONNECT WITH MICHELLE

Alyssa at The Globe and Mail

What's REAL About Nutrition Science? | Abby Langer Nov 18, 2024

What if you could approach your nutrition without the guilt, anxiety, or restrictive rules?
Michelle and Abby Langer, a registered dietitian, explore practical tips for healthier, more intuitive eating and shares why we need to change the narrative on aging, celebrating life’s natural changes with confidence.
Abby explains how to distinguish between emotional and physical hunger, and why learning to identify the difference can be empowering rather than shaming.
She also takes a strong stance on the benefits – and limitations – of medications like Ozempic, exploring when they might be a good option and how to combine them with holistic strategies for long-term health.
WHAT TO LISTEN FOR
4:50 Red flags for disordered eating behavior
12:53 Predatory marketing to menopausal women
17:52 Biases in trusting influencers with weak science
34:44 Addressing “food noise” and the complexity of hunger
GUEST: ABBY LANGER
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CONNECT WITH MICHELLE
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Find REAL Food Freedom WITHOUT the Confusion | Abby Langer Nov 04, 2024

Are you constantly bombarded by conflicting nutrition advice?
Michelle digs into this with expert dietitian Abby Langer to debunk myths and tackle restrictive eating trends that make food feel like a minefield.
With over two decades of experience, Abby shares her insights on finding a healthy middle ground in our relationship with food, exploring topics from emotional hunger to the myths surrounding sugar.
Discover how embracing the “gray area” can lead to a more fulfilling relationship with eating, one where joy and nutrition coexist.
WHAT TO LISTEN FOR
06:17 Abby’s Method for Overcoming Food Triggers
18:07 Recognizing Disordered Eating
24:31 Understanding the Root of Food Cravings
29:56 Key Differences Between Physical and Emotional Hunger
GUEST: ABBY LANGER
Website | Instagram | Facebook | X
CONNECT WITH MICHELLE
Website | Instagram | YouTube | Facebook

The Art of Showing Up: Find Joy in the Grind | Joshua Medcalf Oct 21, 2024

What if success isn’t just about winning but about loving the process of becoming who you’re meant to be?

In this episode, Michelle and author Joshua Medcalf dives deep into the power of self-awareness, the importance of doubling down on strengths, and the art of finding joy even in life’s hardest moments.

Joshua shares stories about his personal struggles with self-doubt and societal expectations, while emphasizing the value of resilience and staying true to oneself.

WHAT TO LISTEN FOR
01:34 - Three Underrated Superpowers: Listening, Reading, and Self-Awareness
12:55 - Internal Contracts: Why We Quit on Ourselves
16:43 - The Power of Showing Up
30:22 - Reframing Setbacks: Finding Meaning in Hardship

GUEST: JOSHUA MEDCALF, Founder of Train to be Clutch
Website | Instagram | Finish Empty Book on Amazon | X

CONNECT WITH MICHELLE
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Pound the Stone: A Journey Beyond Success and Achievements | Joshua Medcalf Oct 07, 2024

How do you break through the toughest barriers in life?

In this episode, Michelle and Joshua Medcalf discuss his book "Pound the Stone" and dive deep into the relentless pursuit of consistency, grit, and mental toughness.

The conversation revolves around facing life’s challenges, understanding the power of intentional living, and embracing the mundane to achieve greatness.

Michelle and Joshua explore concepts like the metaphor of pounding the stone, navigating life's darkest moments, and the importance of taking oneself seriously.

They also touch on self-belief, the art of letting go, and finding harmony between ambition and personal well-being.

WHAT TO LISTEN FOR
06:25 - Finding purpose beyond achievements and success
13:53 - Discovering the seven lessons from "Pound the Stone"
25:52 - Breaking free from limiting beliefs and rewriting your story
35:26 - Taking oneself seriously to inspire change

GUEST: JOSHUA MEDCALF, Founder of Train to be Clutch
Website | Instagram | Finish Empty Book on Amazon | X

CONNECT WITH MICHELLE
Website | Instagram | YouTube | Facebook

The Story Behind Chop Wood, Carry Water | Joshua Medcalf Sep 23, 2024

What drives someone to choose a difficult, unconventional path over a more traditional, comfortable one?

In this episode, host Michelle and Joshua Medcalf, author of Chop Wood, Carry Water, dives into his unique journey, from living in a gym closet to mentoring athletes and professionals on mastering mental toughness.

Joshua’s story is evidence to choosing purpose over safety, embracing discomfort, and committing to the process rather than the outcome.

Through candid conversations, Joshua reveals how simple, consistent actions and a growth mindset can lead to extraordinary results.

This is an episode full of insights on perseverance, faith, and the power of doing the basics right.

WHAT TO LISTEN FOR
06:28 From Last Pick to Athlete of the Week: Mental Toughness
17:56 The Power of Mundane Consistency: Why Basics Matter
33:11 Why Focusing on the Process Will Always Win
41:57 Upgrade Your Life, Hire a Coach: Medcalf’s Call to Action

GUEST: JOSHUA MEDCALF, Founder of Train to be Clutch
Website | Instagram | Finish Empty Book on Amazon | X

CONNECT WITH MICHELLE
Website | Instagram | YouTube | Facebook

Postpartum Fitness: Beyond the Bounce-Back Culture | Brianna Battles Sep 09, 2024

Could you be sabotaging your fitness with improper breathing?

In this episode, Michelle and Brianna Battles uncover the hidden challenges women face when training during and after pregnancy.

They dive into the intricacies of Diastasis Recti, the crucial role of pelvic floor health, and why breathing techniques matter more than you think.

This conversation is a must-listen for women looking to navigate the "messy middle" of postpartum fitness, offering practical tips, expert advice, and a fresh perspective on how to truly support your body through its remarkable transformations.

WHAT TO LISTEN FOR
01:20 - The double standards in male vs. female conditioning
09:38 - Cues for breathing during deadlifts
16:23 - The importance of gradual postpartum recovery
27:52 - The role of progressive overload in postpartum fitness

GUEST: BRIANNA BATTLES
Website | Contact | YouTube

CONNECT WITH MICHELLE
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Redefining Athleticism During Pregnancy | Brianna Battles Aug 26, 2024

Is it possible to keep up with intense athletic training during pregnancy, or is it time to rethink your routine?

In this episode, Michelle and Brianna Battles dive deep into the unique challenges and misconceptions faced by female athletes as they navigate the complexities of pregnancy, postpartum, and beyond.

Brianna Battles, a relentless advocate for women's health, shares her journey and expert advice on how to balance fitness with the physiological and psychological changes of motherhood.

WHAT TO LISTEN FOR
04:55 – Managing Postpartum Expectations
08:58 – Redefining Fitness Goals for Longevity
13:44 – Foundational Health Tips for Pregnancy
24:14 – Tracking Your Cycle and Hormone Health

GUEST: BRIANNA BATTLES
Website | Contact | YouTube

CONNECT WITH MICHELLE
Website | Instagram | YouTube | Facebook

Trailer Aug 05, 2024

No one is going to “save” you. In today's world, it's up to us to save ourselves!

Hosted by top fitness expert and coach Michelle MacDonald, the Stronger by Design podcast is for women who want to take radical ownership of their bodies and mindsets.
Michelle, known worldwide for her Transformation Programs, delivers world-class knowledge to help women redefine the aging process and embrace longevity, anti-aging, empowerment, resilience, fitness, and muscle-building.
Since 2012, Michelle has been coaching women online, sharing her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist.
Since 2012, Michelle has been coaching women online, sharing her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. In 2016 she Co-Founded Tulum Strength Club, an online Physique Contest Prep Team, and she founded The Wonder Women (TWW) in 2020 and the TWW coaching academy in 2022. She has inspired countless women to take control of their lives and build their own strength, as is likely most well known for the work she did with her mother, Joan Macdonald, Train With Joan™, who lost 70 lbs in her 70s and when on to become a Fitness Influencer.
Michelle now has her own Fitness App launching in the fall of 2024, Stronger By Design™ as well as this podcast by the same name.
Join us on Stronger by Design to discover how to cultivate resilience, achieve lasting fitness, and empower yourself for a healthier, more vibrant future. This podcast is specifically tailored for women passionate about longevity, resilience, strength and fitness, providing them with the knowledge and motivation to transform their lives.

How to Start Changing the Narrative About Women’s Bodies and Aging | Alyssa Ages Apr 30, 2024

When you saw women on the cover of magazines like Seventeen and Cosmo while growing up, what did you see? They didn’t tend to include physical strength in their image of the “ideal” female figure, did they?

In fact, some find women with “too much” muscle a turn-off. But strength is beautiful too and perfectly acceptable for us as women to display. We just have to remember that for ourselves and pass that attitude down to the next generation.

Alyssa Ages is advocating for just that, not only with her two young daughters but also with her book Secrets of Giants. In part two of our conversation on The Wonder Women Podcast, you’ll learn about the importance of promoting a culture of empowerment and resilience by challenging the dichotomous message women hear regarding strength and beauty. We’ll also talk about the challenges of parenting girls in the modern age and the significance of embracing play and fun in fitness.

1:15 - The importance of changing the narrative about female strength and body image

6:47 - Why it’s more important now than ever to teach young women about resiliency, strength, and embracing failure

9:30 - How we can begin to change the narrative about what’s acceptable and possible for women

11:45 - The mixed message society has always thrown out there about strong women

20:05 - The joy in becoming strong and why we should lose the idea of exercise and embrace the idea of play as adults

27:50 - The importance of appreciating the journey you’re on, regardless of whether or not you reach your goal

Connect with Alyssa Ages

Alyssa Ages

Mentioned In How to Start Changing the Narrative About Women’s Bodies and Aging with Alyssa Ages

“Strength Training Isn’t About Success. It’s About Failure.” by Alyssa Ages | Slate

“I’m Done Apologizing for Being a Strong Woman”by Alyssa Ages | ELLE

“Freya India - Deconstructing the Female Mental Health Crisis” | Modern Wisdom Podcast

GIRLS: Girlhood in the Modern World (Substack)

Chop Wood Carry Water by Joshua Medcalf

Arnold Sports Festival

Learn more about transforming your life and being part of The Wonder Women family

Alyssa at The Globe and Mail

How Strength Training Helps You Push Past Limits In and Out of the Gym | Alyssa Ages Apr 23, 2024

How much would you’ve bet that the unathletic kid in your neighborhood would somehow go on to be a competitive athlete?

As a child, my guest Alyssa Ages couldn’t swim a pool lap or get a hit in Little League to save her life. But now she’s a strength training enthusiast and advocate who has spent 10 years competing in marathons, triathlons, and strong woman competitions. Her book Secrets of Giants dives into her journey in strength training and why people pursue it, the lessons she’s learned as a result, and how everyone can leverage those same lessons.

In this conversation on The Wonder Women Podcast, you’ll hear about how Alyssa’s time as an endurance athlete and strong woman competitor prepared her to embrace and learn from failure and how doing so helps you in and out of the gym. You’ll learn how strength training helps you maintain your independence, push past your limits, and endure discomfort.

1:53 - How Alyssa got started in strength training and what inspired her book

8:00 - How Alyssa’s life (and perspective on failure) changed due to lessons learned from strength training

14:50 - The balance of pushing yourself to your limits while still maintaining control and why discomfort can be empowering

20:56 - Why women should embrace strength training and reject the idea of taking it easy as they get older

Connect with Alyssa Ages

Alyssa is a Toronto-based, New York-born author, freelance writer, and copywriter. She is also a mom, strongman competitor, endurance athlete (six marathons & an Ironman), rock climber, CrossFitter, and former member of the Jersey City Bridge & Pummel roller derby team. Her work has appeared in ELLE, GQ, SELF, Slate, The Globe & Mail, WIRED, Men’s Health, Parents, and others.

Her debut book, Secrets of Giants: A Journey to Uncover the True Meaning of Strengthwas featured in The New York Times and Publisher’s Weekly, among others. It is part personal narrative, part research mission, part midlife crisis odyssey into the world of strength to answer the question: What if strength isn’t about how much we can lift, but how we manage life’s struggles?

Alyssa Ages

Mentioned In How Strength Training Helps You Push Past Limits In and Out of the Gym with Alyssa Ages

“Powerlifting Past 40 with Marisa Inda and Jen Thompson” | The Wonder Women Podcast

Grit: The Power of Passion and Perseveranceby Angela Duckworth

“Strength Training Isn’t About Success. It’s About Failure.” by Alyssa Ages | Slate

Arnold Sports Festival

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Three Inspiring Stories of Cancer Survival and Proactive Health Advocacy | Kelly Gahr | Tamara Johnson | Leigh Fernandez Apr 16, 2024

This conversation is a real heart-to-heart with three amazing women who stared cancer in the face and came out on top. Each of them brings their own take to the table, shaped by their own battles with the disease.

First up, Kelly Gahr, shares her experience with brain cancer, highlighting how jumping in early made all the difference. She's upfront about how the choices we make in life can seriously impact our chances and how we feel.

Then hear from Tamara Johnson, a former nurse who took on lung cancer and won. Tamara shares some truths about why staying on top of your health and catching things early is so important. Her story is a real eye-opener about why regular check-ups and listening to your body matter.

We wrap up with Leigh Fernandez, who is navigating a second diagnosis with breast cancer. She lays it all out, showing just how lifestyle and having a strong support system help you navigate your way through treatment.

As the episode comes to a close, these remarkable women all agree on one thing: taking charge of your own health is key when facing cancer. They're all about urging people to stay aware of changes, seek help when needed, and keep that positive attitude going strong. Their shared experiences and wisdom shine a light for listeners, nudging them to be proactive about their own health and happiness.

2:40 - Kelly shares her journey of discovering and treating her brain tumor. She gets real about the initial mix-up in diagnoses.

09:18 - How a cancer diagnosis can totally shake up your habits and mindset.

14:04 - Tamara shares on her own journey battling lung cancer. She stresses the importance of being your own advocate in the healthcare game and not hesitating to push for more tests when you need 'em.

25:32 - Why prevention and screening are critical. Being proactive with your health is key.

40:56 - Leigh reflects on how her cancer journey shook up her day-to-day life and the struggles of keeping things normal during treatment.

42:24 - The importance of self-compassion and leaning on support networks during personal health journeys.

46:22 - Why it's crucial to be your own advocate, especially when it comes to catching things early.

53:39 - Keeping healthy habits to bounce back strong. Plus, how staying mentally tough plays a huge role in the recovery journey.

56:25 - We get real about the mental toll of illness and why it's so important to keep that sense of independence and normalcy alive.

Mentioned In Three Inspiring Stories of Cancer Survival and Proactive Health Advocacy

Learn more about transforming your life and being part of The Wonder Women family

The Brain Health Revolution Podcast

How Exercise, Stress, and Sleep Impact Your Cognitive Health | Dr. Ayesha Sherzai Apr 09, 2024

Do you know that expression about skipping leg day at the gym? That’s not just sage advice for your body!

Last week on the show, Dr. Ayesha Sherzai discussed the role of nutrition in fostering brain health. This episode of The Wonder Women Podcast features part two of that conversation where she touches on how resistance training exercise, stress, and sleep impact the brain.

So tune in to learn about the cognitive benefits of working out your legs, recognizing your stress triggers, and regulating your stress levels. Dr. Sherzai will also teach you about the link between sleep changes and menopause and why you need to continue challenging your mind.

00:46 - Why lower body strength training leads to greater cognitive health

5:25 - Why unwinding is the centerpiece of brain health and the importance of differentiating between good and bad stress

7:35 - How to figure out your stress triggers and auto-regulate yourself out of it

13:01 - How sleep helps your brain and memory consolidation and why your sleep changes as you go through menopause

15:55 - How to optimize your cognitive activity and its physical effect on the brain

Connect with Dr. Ayesha Sherzai

The Brain Docs | Instagram | YouTube

The Neuro Academy

The NEURO Plan Playbook by Drs. Dean and Ayesha Sherzai

Mentioned In How Exercise, Stress, and Sleep Impact Your Cognitive Health with Dr. Ayesha Sherzai
Mavros, Yorgi, et al. "Mediation of cognitive function improvements by strength gains after resistance training in older adults with mild cognitive impairment: outcomes of the study of mental and resistance training." Journal of the American Geriatrics Society 65.3 (2017): 550-559.

“Social media, mental health, and reliable nutrition information (with Kimberly Wilson, PhD) | The Brain Health Revolution Podcast

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The Brain Health Revolution Podcast

Easy Diet Changes Your Brain (and Body) Will Love | Dr. Ayesha Sherzai Apr 02, 2024

Have you ever thought to yourself, “This time, I’m finally going to do it” after promising you’d make healthier lifestyle choices? Then, sooner or later, you fall off the wagon again because “life got in the way” or “it’s too hard”?

Trying to get healthier doesn’t have to be difficult or a chore. You can make easy, incremental changes to your diet and nutrition that positively affect your brain and body.

Dr. Ayesha Sherzai is a brain specialist and neurologist who advocates for optimizing brain health through nutrition and lifestyle choices while emphasizing prevention rather than just treatment. She also has a knack for distilling high-level research for the public and providing easy strategies for implementing small daily changes that can turn into lifetime habits.

In part one of our discussion on The Wonder Women Podcast, you’ll get her tips for improving your brain health through nutrition and learn about the importance of critical thinking, understanding scientific evidence, and valuing expert advice when making decisions about your health. Ayesha will also share the five factors and nine foods that have been extensively studied and proven to impact your brain (and general) health.

1:24 - How Ayesha went into preventive medicine and developed a passion for focusing on healthy food and nutrition

10:05 - How the NEURO Academy helps people improve their health, especially in one aspect where many fall short

15:31 - Easy things you can do to incorporate healthier eating into your day-to-day life

20:56 - A few of Ayesha’s favorite food and nutrition resources she loves to direct other people to

23:06 - What the NEURO 9 is and why Ayesha (and her husband, Dr. Dean Sherzai) focus on it for cognitive health

28:59 - The importance of challenging outlandish scientific statements and thinking (and why it isn’t new)

Connect with Dr. Ayesha Sherzai

The Brain Docs | Instagram | Youtube

The Neuro Academy

The NEURO Plan Playbook by Drs. Dean and Ayesha Sherzai

Mentioned In Easy Diet Changes Your Brain (and Body) Will Love with Dr. Ayesha Sherzai

Lillie Eats and Tells

Rainbow Plant Life

Yotam Ottolenghi and his books Plenty and Flavor

“Social media, mental health, and reliable nutrition information (with Kimberly Wilson, PhD) | The Brain Health Revolution Podcast

Macro Mastery: How to Calculate Your Macros and Create a Meal Plan (E-Cookbook)

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Episode 13: Beware of Biases, Myths, and Pseudoscience Within Women’s Healthcare with Dr. Jen Gunter

How to Approach Menopause More Holistically | Dr. Jen Gunter Mar 26, 2024

Transitioning into menopause affects every woman differently. But too many see medications as universal cures and restrictive diets as superior ways of dealing with menopausal symptoms.

Instead of regarding medication and special diets as the be-all and end-all, it’s time to start approaching menopause in a more holistic way. And luckily, that conversation is happening more rapidly with the help of women like Dr. Jen Gunter.

In part two of my interview with her on The Wonder Women Podcast, you’ll learn about some of the interesting research she’s seen in the menopause space and the importance of this conversation starting early for women as we look at menopause more holistically. Dr. Gunter will also discuss the foundation of menopausal symptom intervention, the fallacies of super restrictive diets, and more.

1:13 - The exciting emerging research on hot flash drugs like VEOZAH

2:18 - Why we need to be thinking about menopause in a holistic way

6:21 - Myth of the superior menopause diet and why fiber might be the one “hack” you don’t know about

10:30 - Starting with just one change and the downsides of super restrictive diets

14:34 - Dr. Gunter’s book tour stop in Britain and getting back into an exercise routine

Connect with Dr. Jen Gunter

Dr. Jen Gunter | Twitter/X | Instagram | TikTok

The Vagina Bible, The Menopause Manifesto, and Blood by Dr. Jen Gunter

Body Stuff with Dr. Jen Gunter podcast

The Vajenda

Mentioned In How to Approach Menopause More Holistically with Dr. Jen Gunter

Episode 3: “The Complete Guide to Menopause and Hormone Replacement Therapy (HRT) with Dr. Annice Mukherjee”

Shannon Clark on Instagram

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Beware of Biases, Myths, and Pseudoscience Within Women’s Healthcare | Dr. Jen Gunter Mar 19, 2024

We women have been traveling in some murky waters. When it comes to our health, we’ve often been misled instead of given the right information. It’s time to change the conversation around women’s health and forget what we think we know, and my guest today is leading the way.

Dr. Jen Gunter is not just an OBGYN but a myth buster and vocal critic of pseudoscience and misinformation in women’s health circles. She asks the questions about our sexual and reproductive health that many are too afraid to ask. She’s gone down the rabbit hole of trying to find answers when the medical system failed her. And her best-selling books are debunking myths and spreading evidence-based information about these tough topics that we all need to hear.

In this episode of The Wonder Women Podcast, you’ll hear tons of great actionable information about women’s healthcare. Dr. Gunter will discuss how to be alert to your and other people’s biases, recognize when you’re making uninformed medical decisions from an emotional space, look out for red flags with products and influencers in the health space, and much more!

1:49 - The reaction that took Dr. Gunter by surprise the most, a myth that’s misogynistic at its core, and how confirmation bias can perpetuate a myth

6:53 - Why Dr. Gunter has a very strict “no advertising in this space” policy when it comes to her work in exposing health misinformation

11:15 - Examples of how knowing more about your body (and the full gamut of reproductive health options available to you) helps you advocate for yourself

16:55 - The murky waters of making emotional choices when you’re uninformed and a warning about women’s health spaces on social media

21:10 - The medical experience driving Dr. Gunter to keep championing for truth and open, honest conversations

27:36 - Why people continue believing in medical myths and false beliefs even when there’s scientific evidence to the contrary

32:08 - How social media contributes to confirmation bias and the importance of curating the accounts and people you trust and follow

36:48 - The challenge with supplements and the downside of supplemental products benefiting from a transfer of goodwill

40:49 - How to be more discerning about product and information research and finding knowledgeable, trustworthy people in the health industry

Connect with Dr. Jen Gunter

Dr. Jen Gunter | Twitter/X | Instagram | TikTok

The Vagina Bible, The Menopause Manifesto, and Blood by Dr. Jen Gunter

Body Stuff with Dr. Jen Gunter podcast

The Vajenda

Mentioned In Beware of Biases, Myths, and Pseudoscience Within Women’s Healthcare with Dr. Jen Gunter

Clue app

ConsumerLab

Learn more about transforming your life and being part of The Wonder Women family

https://www.instagram.com/yourhealthyhedonista/

Strength in Motherhood: Fitness, Pregnancy, and Balance | Sara Pertusati Mar 05, 2024

Ever wonder how to balance proper nutrition and working out with all the challenges of a changing body during pregnancy? In this episode of the Wonder Women podcast we sit down with Sara Pertusati, a devoted fitness enthusiast and Wonder Women client athlete, who shares her experience through pregnancy while staying true to her fitness goals. From adjusting her workouts to managing dietary changes and navigating the mental and physical challenges of pregnancy, Sara offers an intimate look into her life. Discover how she maintains intensity in her training, adapts her routines for safety and effectiveness, and deals with the evolving expectations of her body and mindset. Sara's story is a sterling example of how to balance a resilient mindset, planning, and the joy of preparing for motherhood without losing sight of one's personal health and strength.

Michelle MacDonald

Follow Michelle on Instagram at:

and

Interested in transforming your life and being part of The Wonder Women family?:

https://www.instagram.com/jenthompson132

Timestamps:

00:00:00 - Introduction to the episode and Sara Pertusati.
00:02:15 - Sara shares the initial reaction and feelings upon discovering her pregnancy, emphasizing her determination to maintain fitness.
00:05:34 - Discussion on the early adjustments Sara made to her workout routine in the first trimester, focusing on safety and health.
00:09:22 - The importance of listening to your body and modifying exercises as pregnancy progresses.
00:12:45 - Insights into the emotional and mental adjustments including dealing with societal expectations and personal goals.
00:15:38 - The significance of support systems, including family, friends, and healthcare professionals.
00:18:04 - The role of nutrition during pregnancy, highlighting changes in diet and cravings.
00:22:18 - Hiring a doula for additional support and preparation for childbirth, focusing on the emotional and educational benefits.
00:26:57 - Strategies for managing fatigue and ensuring adequate rest, balancing active days with necessary downtime.
00:30:23 - The impact of pregnancy on Sara's mental health and strategies for staying positive and focused.
00:35:02 - Preparation for the baby's arrival, including physical and mental readiness and the setup of the nursery.
00:39:16 - Reflections on the journey so far and anticipations for the final trimester, with a focus on maintaining fitness levels.
00:43:01 - Transitioning into deeper fitness and workout adjustments during the later stages of pregnancy.
00:47:01 - Addressing body image and weight gain expectations through pregnancy.
00:49:31 - Balancing energy levels, rest, and workout adjustments.
00:51:33 - Dietary adjustments in response to altered workout routines.
00:53:40 - The role of journaling, meditation, and mindset in navigating pregnancy challenges.
00:54:03 - Strategic planning and preparation for the baby's arrival to reduce anxiety.
00:55:18 - The empowering effect of consistent training on Sara's pregnancy journey.

Strength Unleashed: Powerlifting Past 40 | Marisa Inda | Jen Thompson Feb 20, 2024

In this power-packed episode of the Wonder Women Podcast, host Michelle is joined by World Champion powerlifters Marisa Inda and Jen Thompson, who share not just their triumphs on the platform as World Champions but also their insights, experiences, and strategies for thriving in the sport after the age of forty.

Marisa and Jen reveal their approaches to training, competing, and managing injuries after many years of high-level performance. They share their passion for the sport that is not only the source of some of their greatest achievements but also the vehicle that stabilized them during some of the toughest periods of their lives. Listeners will get into the minds and lives of these amazing women athletes and see what it takes to push the limits of strength and resilience to maintain peak-level performance at any age.

Jen Thompson

Follow on Instagram at:

Or on her website:

https://www.132poundsofpower.com/

Marisa Inda

Follow on Instagram at:

https://www.instagram.com/marisainda

Or on her website:

https://www.marisainda.com/

Michelle MacDonald

Follow Michelle on Instagram at:

https://www.instagram.com/yourhealthyhedonista/ and

Interested in transforming your life and being part of The Wonder Women family?:

https://www.instagram.com/amanda.thebe

00:00:00 - Introduction: Marisa Inda and Jen Thompson.

00:00:50 - Starting Ages and Bodybuilding Backgrounds: Discussing their beginnings in lifting and the benefits of starting with bodybuilding.

00:03:46 - The Importance of Accessory Work: incorporating accessory exercises beyond the main lifts.

00:05:37 - Training Adaptations Over Time: How their training has evolved with age, focusing on injury prevention and management.

00:06:17 - The Need for Rotational Movements: Adding rotational exercises to avoid back issues.

00:07:12 - Early Career Training Methods.

00:08:24 - Rest and Recovery: The role of rest in their training regimens and its impact on longevity in the sport.

00:10:04 - Managing Training Volume: Balancing intensity and volume in workouts.

00:14:29 - Training Around the Menstrual Cycle.

00:19:08 - Nutrition Strategies: The importance of protein and the role of carbs in their diets.

00:21:05 - Cultural Influences on Diet: Adapting traditional meals for healthier options.

00:33:25 - Dealing with Injuries: Strategies for training through injuries and the importance of 'motion is lotion'.

00:42:04 - Choosing a Powerlifting Federation: Discussion on different federations and where to compete based on goals.

00:48:24 - The Arnold Sports Festival Experience: Sharing their experiences and the unique atmosphere of competing at the Arnold.

00:59:17 - Powerlifting for Non-Competitors: The benefits of powerlifting training for general strength and health.

Menopause Realities and Myths | Amanda Thebe Feb 06, 2024

Amanda Thebe, sets the menopause narrative on fire in this episode of The Wonder Women Podcast. With over 30 years in the fitness industry and a deep understanding of the field of menopause transition, Amanda brings a wealth of knowledge and personal experience to the show. She is the author of the book "The Menopocalypse", host of the "With All Due Respect" podcast, and founder of Nyah Health, Canada’s first provider of virtual menopause health assessments.

Listen in as Amanda recounts her journey, and shares her insights into the complexities of menopause and the significance of approaching this life stage with knowledge and humor. Michelle and Amanda discuss the importance of credible scientific information, debunk common myths surrounding menopause, and emphasize the role of personalized care and advocacy in women's health. If you are looking for some straight truth on menopause, you don’t want to miss a moment of this episode.

Amanda Thebe

Follow on Instagram at:

Or on her website:

https://amandathebe.com/

Link to Nyah Health

https://mynyah.ca/

Michelle MacDonald

Follow Michelle on Instagram at:

https://www.instagram.com/yourhealthyhedonista/ and

Interested in transforming your life and being part of The Wonder Women family?:

https://www.instagram.com/whatsgoldin/

Timestamps:

00:00:29 - Introduction to Amanda Thebe
00:01:25 - Overview of Amanda's Book "The Menopocalypse"
00:02:02 - The "With All Due Respect" podcast
00:04:23 - Insight into Menopause Experts and Scientific Evidence
00:06:21 - Debunking Misconceptions about HRT
00:07:38 - The Importance of Comprehensive Research in Menopause
00:08:20 - Challenges with Menopause Societies and Misinformation
00:10:11 - Misrepresentation of HRT in Medical Practice
00:14:02 - Decision Making and Personal Choice in Menopause Treatment
00:22:34 - Amanda's Experience with Social Media and Menopause Discussion
00:26:15 - Critiquing Misleading Menopause Products and Promotions
00:30:06 - Amanda's Personal Menopause Journey and Lessons Learned
00:39:39 - The Role of Diet and Exercise in Menopause Management
00:42:39 - Discussion on the Menopause Diet Myth and Industry Exploitation
00:44:19 - Introduction to Nyah Health
00:48:06 - Discussion on Health Advocacy and Menopause Education
00:50:15 - Emphasis on Personalized Menopause Treatment
00:51:20 - Discussion on the Impact of Misinformation in Menopause Treatment
00:53:44 - Conclusion and Final Thoughts on Menopause and Healthcare
00:54:29 - Amanda's Gratitude and Reflection on Midlife Opportunities

The Transformation Coaches 2: Ruby Goldin | Melissa McKenzie Jan 23, 2024

Two more amazing Wonder Women coaches, Ruby Goldin and Melissa McKenzie, join Michelle in this episode to share their unique journeys from the time they started as TWW clients, to becoming transformative and empowering coaches.

You will learn about their perspectives on mindset, adaptation, and growth both in and out of the gym. Be ready to be inspired, motivated and educated about what it takes to find and follow your true life passion.

Ruby Goldin

Follow on Instagram at:

Or on her Wonder Women coaching page

https://thewonderwomen.com/the-wonder-women-female-fitness-coaches/ruby-goldin/

Melissa McKenzie

Follow on Instagram at:

https://www.instagram.com/betteroffdeadlifting/

Or on her Wonder Women coaching page

https://thewonderwomen.com/the-wonder-women-female-fitness-coaches/melissa-mckenzie/

Michelle MacDonald

Follow Michelle on Instagram at:

https://www.instagram.com/yourhealthyhedonista/ and

Interested in transforming your life and being part of The Wonder Women family?:

https://www.drstacysims.com

Timestamps

00:00:00 - Introduction.
00:01:04 - Meet coaches Ruby Goldin and Melissa McKenzie.
00:01:33 - Ruby's Success Story.
00:02:27 - Melissa's Transformation Journey.
00:05:16 - Challenges of Athletes: Discussion on the lack of proper nutrition and mindset guidance for athletes.
00:06:02 - Nutrition Misconceptions: The importance of proper nutrition beyond mere calorie counting and the myths surrounding it.
00:07:50 - Athletic Performance and Mindset
00:09:10 - Ruby's Unique Entry into Coaching
00:12:26 - Transitioning to a Coaching Role: Insights into the decision-making process and motivations behind transitioning from client to coach.
00:15:21 - Personal Transformation and Growth.
00:19:21 - The Impact of Coaching on Personal Development.
00:25:03 - Surprises in Coaching.
00:30:04 - Adapting Coaching to Individual Needs: The importance of understanding a client's unique situations.
00:43:00 - Empowerment through Physical Strength.
00:58:58 - Final Tips for Transformation Journey: Valuable tips for anyone beginning their transformation journey.

Unleash Your Inner Athlete | Dr. Stacy Sims Jan 12, 2024

Get ready for an empowering ride in this episode of the Wonder Women Podcast! Michelle teams up with the dynamic Dr. Stacy Sims, a trailblazer in women's health and fitness. This episode isn't just a talk; it answers the burning question: How can women shatter fitness norms and truly own their strength?

Dr. Stacy Sims, the powerhouse behind "Roar" and the soon-to-be-released "Next Level," brings her razor-sharp insights on what makes female athletes tick. From debunking the 'small men' myth in sports to unraveling the secrets of nutrition and the menstrual cycle, Dr. Sims is here to revolutionize how women approach fitness at every stage of life.

This episode is a rallying cry for all women – athletes, fitness lovers, or anyone ready to tap into their physical prowess. Dr. Sims, with her bold expertise from leading roles at Stanford and Auckland University, doesn't just give tips; she's rewriting the playbook on female strength and resilience.

Strap in for an electrifying journey of discovery and empowerment. Whether you're lifting weights, running tracks, or just beginning your fitness journey, this conversation is your fuel to break barriers and redefine what female strength looks like. Welcome to the new era of women's fitness with Dr. Stacy Sims!

Dr. Stacy Sims

Follow on Instagram at:

https://www.instagram.com/drstacysims/

Or on her website

Michelle MacDonald

Follow Michelle on Instagram at:

https://www.instagram.com/yourhealthyhedonista/ and

Interested in transforming your life and being part of The Wonder Women family?:

https://www.instagram.com/janellefitmarks/

Timestamps:

00:00:00 - Intro
00:00:28 - Dr. Stacy Sims introduction and her book Roar
00:01:36 - Dr. Sims' book Next Level for perimenopausal athletes
00:03:19 - Empowering women in fitness and sports
00:04:15 - Importance of female health and performance education
00:06:10 - Transforming women into athletes
00:07:19 - Gender disparities in research
00:09:30 - Recognizing sex differences in studies
00:10:15 - Impact of fasting on women's health
00:11:43 - Significance of menstrual cycle in health
00:13:37 - Family history and menstrual patterns
00:16:31 - Wild AI app for menstrual tracking
00:20:41 - Variations in menstrual cycles and training
00:23:26 - Nutrition's role during menopause
00:32:09 - Addressing menopause transition symptoms
00:38:43 - Nutritional needs during menopause phases
00:52:41 - Best and worst menopause supplements
00:58:37 - Strategies for menopause-related mood and sleep issues
00:59:03 - Sleep hygiene and L-Theanine for better sleep
01:00:40 - Importance of bone health in menopause
01:02:01 - Ketogenic diet impacts during menopause
01:04:07 - Adaptogens and sprint training for mood management
01:05:11 - Resistance training benefits for older women
01:06:23 - Health improvements at any age with lifestyle changes
01:07:36 - Concluding thoughts on proactive health in aging

The Transformation Coaches | Janelle Marks | Carolyn Pruemer Jan 09, 2024

In this enlightening episode of the Wonder Women podcast, Michelle MacDonald brings together two of her remarkable online personal training coaches at The Wonder Women, Janelle Marks and Carolyn Pruemer. Janelle and Carolyn share their inspiring journeys and insights into the world of transformation coaching and why it became such a significant calling in their lives. The conversation dives into their personal experiences, the evolution of their coaching methods, and the profound impact they've made on the lives of their clients. This episode is not just about fitness and health; it's an exploration of personal growth, overcoming challenges, and empowering others to achieve their best selves at any stage of life.

Janelle Marks

Follow on Instagram at:

Or on her Wonder Women coaching page

https://thewonderwomen.com/the-wonder-women-female-fitness-coaches/janelle-…

Carolyn Pruemer

Follow on Instagram at:

https://www.instagram.com/carolynpruemerfitness/

Or on her Wonder Women coaching page

https://thewonderwomen.com/the-wonder-women-female-fitness-coaches/carolyn-pruemer/

Michelle MacDonald

Follow Michelle on Instagram at:

https://www.instagram.com/yourhealthyhedonista/ and

Interested in transforming your life and being part of The Wonder Women family?:

https://www.instagram.com/victoriafelkar

Timestamps:

00:00:28 - Introduction of coaches Janelle Marks and Carolyn Pruemer.
00:01:24 - Janelle’s journey from a personal trainer to a transformation coach.
00:02:54 - Carolyn's life transition from nursing to coaching.
00:03:52 - The coaches discuss their personal motivations for entering the fitness industry.
00:05:35 - Janelle's vision board.
00:07:06 - Insights into the group dynamics and individual progress in coaching.
00:08:28 - Carolyn shares her health challenges and the turning point in her life.
00:10:08 - The impact of joining a transformation group and Carolyn's decision to coach.
00:13:08 - Discussion on the surprises and growth moments in coaching.
00:16:13 - The intrinsic motivation and drive in coaching.
00:19:33 - The evolving nature of coaching with age and experience.
00:23:15 - Techniques for effective online coaching and client engagement.
00:26:01 - The day-to-day life of an online transformation coach.
00:39:50 - Key drivers of success in transformation coaching.
00:46:16 - Reflections on coaching as a fulfilling career and the journey ahead.

Optimizing Health as We Age | Victoria Felkar Dec 12, 2023

Wonder Women Podcast: Hormones Demystified! ‍♀️Hey girls! Get ready to level up your health knowledge with episode 6 of the Wonder Women podcast! This week, our host Michelle hangs out with Victoria Felkar, an expert on all things strength, fitness, and FEMALE HORMONES! Victoria drops some serious knowledge bombs, sharing her journey from athlete to researcher and delving into the fascinating world of women's health, hormones, and that amazing body of yours .Ever wondered about the myths and biases surrounding female hormones? Or the ins and outs of HRT, perimenopause, and menopause? This episode is your ultimate guide! Plus, Victoria shares practical tips for navigating the healthcare system like a boss and keeping yourself feeling fabulous. ✨ So, whether you're a fitness fanatic or just curious about your hormones, this episode is a must-listen! Trust us, it's packed with valuable insights you won't want to miss.

Victoria Felkar

Follow on Instagram at:

Or on her website

https://www.victoriafelkar.com/

Michelle MacDonald

Follow Michelle on Instagram at:

https://www.instagram.com/yourhealthyhedonista/ and

Interested in transforming your life and being part of The Wonder Women family?:

⁠https://www.instagram.com/yourhealthyhedonista/⁠ and

Timestamps:

00:00:00: Introduction to the Podcast and Overview of Topics.
00:02:50: Discussion on Hormonal Health and Balance.
00:05:47: History of Steroid Hormones
00:13:30: Female and Male Hormone Reality
00:16:20: Misinformation About HRT and Menopause
00:20:30: Follicular Health
00:25:45: The Importance of Managing Mitochondrial Health.
00:35:32: Adapting to Changing Hormonal Needs Over Time.
00:40:19: The Role of Basic Health Practices in Hormonal Balance.
00:43:10: Navigating Healthcare Systems and Finding Allies.
00:50:02: Balancing Costs of Lab Work with Essential Medications.
00:55:35: Hormone Testing and Personalized Hormone Therapy.
01:00:42: Family Medical History and Cautious Approach to Hormone Therapy.
01:06:35: The Complexity of Hormone Therapy and Tailored Approaches.
01:12:08: Life Factors to Consider and Treatment Dosages
01:19:16: Resources and Wrap Up.

The Transformation Roundtable Nov 14, 2023

If inspiration is what you seek, Episode 5 of The Wonder Women podcast has your fix. Four amazing TWW members join Michelle and share their journeys to jaw dropping fitness transformations, beginning in their 40s, 50s and 60s. They all prove that when you reach a point in your life when your need for change is greater than your resistance to it, anything is possible!

Our amazing roundtable of athletes in this episode include:

Ilene Block

Follow Ilene on Instagram at:https://www.instagram.com/silverandstrong/

Or visit her website: https://silverandstrong.com/

Jodi Echakowitz

Follow Jodi on Instagram at:

https://www.instagram.com/jodi.echakowitz/

Denise Kirtley

Follow Denise on Instagram at:https://www.instagram.com/fiftyfitnessjourney/

Terry Tateossian

Follow Terry on Instagram at:https://www.instagram.com/how.good.can.it.get/Or visit her website:https://www.thehouseofrose.com/

Michelle MacDonald

Follow Michelle on Instagram at:

⁠https://www.instagram.com/thewonderwomenofficial/⁠

Interested in transforming your life and being part of The Wonder Women family?:

⁠https://thewonderwomen.com/inquire-now/⁠

The Wonder Women Episode 4: The Key to a Healthy Gut | Dr. Gabrielle Fundaro Sep 19, 2023

The Wonder Women Podcast delves deep into the topic of achieving good gut health. In episode 4, Michelle chats with author, international speaker, and gut health expert Dr. Gabrielle Fundaro. Together, they reveal the answers to the increasingly popular questions: What does it mean to have a healthy gut? And how do you improve gut health the right way?

Dr. Fundaro is the founder of the telehealth coaching business Vitamin PhD Nutrition and co-author of "The Science of Gut Health". She earned her PhD in Human Nutrition, Foods, and Exercise from Virginia Tech and is an ACE-certified Health Coach trained in motivational interviewing, sports nutrition, and the Monash Low-FODMAP program. She is the former Assistant Professor of Exercise Science at Georgia Gwinnett College, a board member of both the Nutrition Coaching Global Mastermind (NCGM) and the Sports Nutrition Association (SNA), as well as a contributor to publications including Shape, Oxygen, Reader’s Digest, InStyle, and BarBend.

Dr. Gabrielle Fundaro

Follow on Instagram at:

https://www.instagram.com/vitaminphd/

Michelle MacDonald

Follow Michelle on Instagram at:

https://www.instagram.com/yourhealthyhedonista/ and

Interested in transforming your life and being part of The Wonder Women family?:

https://www.instagram.com/yourhealthyhedonista/ and

Timestamps:

(00:00:29) Intro to Episode 4

(00:03:55) What is gut health?

(00:07:58) Where does the gut biome come from?

(00:14:03) What role does being clean play in gut health?

(00:25:41) What can you do about the gut health you were born with vs earned?

(00:29:50) How diet affects gut health

(00:31:26) What a well balanced gut biomass looks like

(00:33:43) How gut biome differ by culture

(00:35:21) What does real health look like?

(00:38:23) Does a healthy gut lead to a healthy body?

(00:44:25) The plant-centric diet

(00:49:25) Fermentable food and probiotics

(00:51:56) What is the ideal amount of dietary fiber?

(01:00:09) Importance of diversity in dietary fiber consumption

(01:01:18) Animal protein and gut health

(01:07:09) Plant-based protein and gut health

(01:08:58) Nutrient timing

(01:12:52) Webinar resources for gut health

(01:14:07) The role of stress and the gut - brain connection

(01:18:12) Closing and how to connect with Gabrielle Fundaro

The Truth About Menopause and HRT | Professor Annice Mukherjee Aug 08, 2023

The Wonder Women Podcast heats up in Episode 3 as Michelle and expert guest Professor Annice Mukherjee do a deep dive into the subject of menopause and the truth surrounding hormone replacement therapy.

Professor Mukherjee is a world-renowned endocrinologist and the author of The Complete Guide to Menopause. She serves on the Medical Advisory Council of the British Menopause Society as well as The Society for Endocrinology. Together with Michelle, she dispels the vast ocean of misinformation around menopause symptoms and HRT treatments that have become prevalent in society through social media and unethical medical practices, giving all listeners a practical understanding of how to navigate the journey from perimenopause to menopause and beyond.

Dr. Annice Mukherjee

Follow on Instagram at:

https://www.instagram.com/the.hormone.doc/

Or Twitter (X) at:

https://twitter.com/annicemukherjee

Michelle MacDonald

Follow Michelle on Instagram at:

Interested in transforming your life and being part of The Wonder Women family?

https://www.instagram.com/trainwithjoan/

TIMESTAMPS(00:00:28) Intro to Episode 3 and Professor Mukherjee

(00:01:26) Putting Menopause in Context

(00:03:33) Defining Perimenopause and Menopause

(00:05:38) Impacts of Perimenopause, Menopause and Misinformation

(00:10:48) HRT Safety, Use, and the Placebo Effect

(00:15:48) The House of Menopause

(00:21:38) Menopause Mindset and Chronic Stress

(00:25:00) The Power of Consistent Healthy Habits

(00:32:40) The Truth about HRT and Dosing

(00:46:32) Lifestyle vs Medical Intervention

(00:53:30) Study the Data

(01:00:33) Who is HRT Right For

(01:04:22) Recommendations for Women Considering HRT

(01:09:46) Birth Control Use Through Menopause

(01:17:03) Transitioning Off Hormone Therapy

(01:21:32) Wrap Up and Closing Thoughts

The Joan MacDonald Fitness Transformation Story Jul 11, 2023

In the much anticipated Episode 2 of The Wonder Women Podcast, Michelle talks with amazing late-life transformation story and mom, Joan MacDonald, along with husband and Tulum Strength Club partner, Jean-Jacques Barrett. Together they recount the wake-up call and family support that turned Joan from a 70 year old, 198 pound woman fearing a life of limited options and declining health, into an icon to millions as a shining example that it is never too late to take action and become your best self.

Joan MacDonald

Check out Joan on Instagram at:

Or on her website at:

https://trainwithjoanofficial.com

Jean Jacques Barrett

Check out Men’s Physique World Champion and strength and transformation specialist Jean-Jacques on Instagram at:

https://www.instagram.com/jeanjacquesbarrett/

Or on the Tulum Strength Club website at:

https://tulumstrengthclub.com/

Michelle MacDonald

Follow Michelle on Instagram at:

https://www.instagram.com/yourhealthyhedonista/ and

Interested in transforming your life and being part of The Wonder Women family?: