Stronger by Design for Women

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Alyssa at The Globe and Mail

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

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The Brain Health Revolution Podcast

How Exercise, Stress, and Sleep Impact Your Cognitive Health with 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 with 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 with 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 with 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: Sara Pertusati on Fitness, Pregnancy, and Balance 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 with Marisa Inda and 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

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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 with 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 and 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 with 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 - With Janelle Marks and 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 with 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 with 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 with 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?: