Stronger by Design for Women
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, nutrition, and mindsets.Michelle, known worldwide for her Transformation Programs, shares world-class insights to help women redefine aging by focusing on longevity, empowerment, fitness, resilience, and muscle-building, all while fostering a positive mindset about nutrition and health.Since 2012, Michelle has been coaching women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. In 2...
S2 E38 · Tue, April 08, 2025
TEENS Need Emotional Intelligence to Succeed | Kristi Simons
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 Website | Newsletter | Instagram | YouTube | Facebook | Podcast CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X
S2 E37 · Tue, March 25, 2025
Turn Your Teenage Struggles Into SUPERPOWERS Today | Kristi Simons
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 Website | Newsletter | Instagram | YouTube | Facebook | Podcast CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X
S2 E36 · Tue, March 11, 2025
WAKE-UP CALL! What Your Doctor Isn't Telling You About Menopause | Melissa Grelo
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 Contact | X | Instagram | YouTube | TikTok | Podcast CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X
S2 E35 · Tue, February 25, 2025
Rewiring Your Habits for Success | Michelle Baty
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 Website | Instagram | YouTube | Facebook | X
S2 E34 · Tue, February 11, 2025
Slower is Faster: The Neuroscience of Lasting Change | Michelle Baty
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 Website | Instagram | YouTube | Facebook | X
S2 E33 · Tue, January 28, 2025
Motion is Lotion: The Guide to Aging Strong | Joan MacDonald
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 Website | Instagram | YouTube | Facebook | X
S2 E32 · Tue, January 14, 2025
Post-Traumatic Growth | Carol Elizabeth
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 Website | Instagram | YouTube | Facebook | X
S2 E31 · Tue, December 31, 2024
Breaking the Chains of ADDICTION | Brittney Carbone
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
S2 E30 · Mon, December 16, 2024
Dying to THRIVE: The Journey to Emotional Freedom | Heather Chauvin
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 Website | Instagram | YouTube | Facebook
S2 E29 · Mon, December 02, 2024
Fitness for Empowerment, NOT Punishment | Dr. Alyssa Olenick
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 Website | Instagram | YouTube | Facebook | X
S2 E28 · Mon, November 18, 2024
What's REAL About Nutrition Science? | Abby Langer
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 Website | Instagram | Facebook | X CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook
S2 E27 · Mon, November 04, 2024
Find REAL Food Freedom WITHOUT the Confusion | Abby Langer
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
S2 E26 · Mon, October 21, 2024
The Art of Showing Up: Find Joy in the Grind | Joshua Medcalf
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 Website | Instagram | YouTube | Facebook
S2 E25 · Mon, October 07, 2024
Pound the Stone: A Journey Beyond Success and Achievements | Joshua Medcalf
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
S2 E24 · Mon, September 23, 2024
The Story Behind Chop Wood, Carry Water | Joshua Medcalf
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
S2 E23 · Mon, September 09, 2024
Postpartum Fitness: Beyond the Bounce-Back Culture | Brianna Battles
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 Website | Instagram | YouTube | Facebook
S2 E22 · Mon, August 26, 2024
Redefining Athleticism During Pregnancy | Brianna Battles
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
S2 E21 · Mon, August 12, 2024
Why One-Size-Fits-All Doesn’t Work in Fitness
Are you tired of cookie-cutter coaching approaches that don’t cater to your unique needs? In this episode, Michelle and Victoria Scott dive into the critical importance of personalized communication in coaching, especially for women over 35 focused on fat loss and muscle building. They unpack how understanding each client's preferences can lead to better results, why patience and long-term commitment are key, and the pitfalls of one-size-fits-all fitness plans. WHAT TO LISTEN FOR 3:52 - The Diversity of Client Preferences 13:51 - The Timeline for Achieving Ideal Body Composition 18:19 - The Role of Genetics in Fitness 25:42 - Staying Motivated and Focused on Long-Term Goals GUEST: VICTORIA SCOTT Website | Instagram | YouTube | TikTok CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook
Trailer · Mon, August 05, 2024
Trailer
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.
S2 E20 · Mon, July 29, 2024
Discover the Red Flags of an Unqualified Fitness Coach
Is your fitness coach truly qualified? In this episode, Michelle dives deep with world champion and seasoned fitness coach Victoria Scott, who reveals why women over 35 are the most underserved yet lucrative demographic in the fitness industry. Victoria shares her journey from corporate marketing to becoming a renowned personal trainer with nearly 15 years of experience. She emphasizes the importance of extensive mentoring, continuous learning, and the pitfalls of the predatory practices of unqualified online coaches. Victoria also discusses the significance of investing in a knowledgeable coach, understanding the nuances of female fitness, and setting realistic goals. WHAT TO LISTEN FOR 02:28 - Dangers of unqualified fitness coaches 08:55 - The Science of Fitness 11:58 - The Mentor's Touch 23:31 - Investment in Health GUEST: VICTORIA SCOTT Website | Instagram | YouTube | TikTok CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook
S2 E20 · Mon, July 29, 2024
Discover the Red Flags of an Unqualified Fitness Coach
Is your fitness coach truly qualified? In this episode, Michelle dives deep with world champion and seasoned fitness coach Victoria Scott, who reveals why women over 35 are the most underserved yet lucrative demographic in the fitness industry. Victoria shares her journey from corporate marketing to becoming a renowned personal trainer with nearly 15 years of experience. She emphasizes the importance of extensive mentoring, continuous learning, and the pitfalls of the predatory practices of unqualified online coaches. Victoria also discusses the significance of investing in a knowledgeable coach, understanding the nuances of female fitness, and setting realistic goals. WHAT TO LISTEN FOR 02:28 - Dangers of unqualified fitness coaches 08:55 - The Science of Fitness 11:58 - The Mentor's Touch 23:31 - Investment in Health GUEST: VICTORIA SCOTT Website | Instagram | YouTube | TikTok CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook
Tue, April 30, 2024
How to Start Changing the Narrative About Women’s Bodies and Aging | Alyssa Ages
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 Alyssa at The Globe and Mail 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 <a href='https
Tue, April 23, 2024
How Strength Training Helps You Push Past Limits In and Out of the Gym | Alyssa Ages
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 Strength was 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 Alyssa at The Globe and Mail 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 <a href='https://angeladuckworth.com/grit-book/'
Tue, April 16, 2024
Three Inspiring Stories of Cancer Survival and Proactive Health Advocacy | Kelly Gahr | Tamara Johnson | Leigh Fernandez
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 Michelle MacDonald on Instagram The Wonder Women Official on Instagram Learn more about transforming your life and being part of The Wonder Women family <a
Tue, April 09, 2024
How Exercise, Stress, and Sleep Impact Your Cognitive Health | Dr. Ayesha Sherzai
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 The Brain Health Revolution Podcast 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 Michelle MacDonald on Instagram The Wonder Women Official on Instagram Learn more about transforming your life and being part of The Wonder Women family Leave a rating and review
Tue, April 02, 2024
Easy Diet Changes Your Brain (and Body) Will Love | Dr. Ayesha Sherzai
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 The Brain Health Revolution Podcast 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 <a href='https://thebraindocs.com/podcast/social-media-mental-health-nutrition-inf
Tue, March 26, 2024
How to Approach Menopause More Holistically | Dr. Jen Gunter
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 Episode 13: Beware of Biases, Myths, and Pseudoscience Within Women’s Healthcare 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 Michelle MacDonald on Instagram The Wonder Women Official on Instagram Learn more about transforming your life and being part of The Wonder Women family Le
Tue, March 19, 2024
Beware of Biases, Myths, and Pseudoscience Within Women’s Healthcare | Dr. Jen Gunter
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 <a href='https://drjengunter.com/podcast/'
S1 E12 · Tue, March 05, 2024
Strength in Motherhood: Fitness, Pregnancy, and Balance | Sara Pertusati
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: https://www.instagram.com/yourhealthyhedonista/ and https://www.instagram.com/thewonderwomenofficial/ Interested in transforming your life and being part of The Wonder Women family?: https://thewonderwomen.com/inquire-now/ 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
S1 E11 · Tue, February 20, 2024
Strength Unleashed: Powerlifting Past 40 | Marisa Inda | Jen Thompson
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: https://www.instagram.com/jenthompson132 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 https://www.instagram.com/thewonderwomenofficial/ Interested in transforming your life and being part of The Wonder Women family?: https://thewonderwomen.com/inquire-now/ 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 meal
S1 E10 · Tue, February 06, 2024
Menopause Realities and Myths | Amanda Thebe
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: https://www.instagram.com/amanda.thebe 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 https://www.instagram.com/thewonderwomenofficial/ Interested in transforming your life and being part of The Wonder Women family?: https://thewonderwomen.com/inquire-now/ 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
S1 E9 · Tue, January 23, 2024
The Transformation Coaches 2: Ruby Goldin | Melissa McKenzie
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: https://www.instagram.com/whatsgoldin/ 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 https://www.instagram.com/thewonderwomenofficial/ Interested in transforming your life and being part of The Wonder Women family?: https://thewonderwomen.com/inquire-now/ 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.
S1 E7 · Fri, January 12, 2024
Unleash Your Inner Athlete | Dr. Stacy Sims
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 https://www.drstacysims.com Michelle MacDonald Follow Michelle on Instagram at: https://www.instagram.com/yourhealthyhedonista/ and https://www.instagram.com/thewonderwomenofficial/ Interested in transforming your life and being part of The Wonder Women family?: https://thewonderwomen.com/inquire-now/ 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
S1 E8 · Wed, January 10, 2024
The Transformation Coaches | Janelle Marks | Carolyn Pruemer
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: https://www.instagram.com/janellefitmarks/ 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 https://www.instagram.com/thewonderwomenofficial/ Interested in transforming your life and being part of The Wonder Women family?: https://thewonderwomen.com/inquire-now/ 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
S1 E6 · Tue, December 12, 2023
Optimizing Health as We Age | Victoria Felkar
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: https://www.instagram.com/victoriafelkar Or on her website https://www.victoriafelkar.com/ Michelle MacDonald Follow Michelle on Instagram at: https://www.instagram.com/yourhealthyhedonista/ and https://www.instagram.com/thewonderwomenofficial/ Interested in transforming your life and being part of The Wonder Women family?: https://thewonderwomen.com/inquire-now/ 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.
S1 E5 · Tue, November 14, 2023
The Transformation Roundtable
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/yourhealthyhedonista/ and https://www.instagram.com/thewonderwomenofficial/ Interested in transforming your life and being part of The Wonder Women family?: https://thewonderwomen.com/inquire-now/
S1 E4 · Tue, September 19, 2023
The Wonder Women Episode 4: The Key to a Healthy Gut | Dr. Gabrielle Fundaro
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 https://www.instagram.com/thewonderwomenofficial/ Interested in transforming your life and being part of The Wonder Women family?: https://thewonderwomen.com/inquire-now/ 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
S1 E3 · Tue, August 08, 2023
The Truth About Menopause and HRT | Professor Annice Mukherjee
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: https://www.instagram.com/yourhealthyhedonista/ and https://www.instagram.com/thewonderwomenofficial/ Interested in transforming your life and being part of The Wonder Women family? https://thewonderwomen.com/inquire-now/ 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
S1 E2 · Tue, July 11, 2023
The Joan MacDonald Fitness Transformation Story
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: https://www.instagram.com/trainwithjoan/ 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 https://www.instagram.com/thewonderwomenofficial/ Interested in transforming your life and being part of The Wonder Women family?: https://thewonderwomen.com/inquire-now/ Subscribe to the podcast now to never miss an episode! Episode 2: Timestamps (00:00:28) Skip Intro (00:01:20) Joan’s Origin Story (00:03:10) JJ Recalls Joan’s Wake-up Call (00:06:48) Friday Night Lights Speech (00:09:01) How to Start Your Transformation (00:14:49) Motivation, Mindset & Support for Change (00:18:50) Accountability (00:20:44) Train With Joan (00:25:29) Escaping Behavioral Patterns (00:29:28) You Are Your Ultimate Choice! (00:32:27) Always Focus on “What’s Next” (00:34:07) Final Thoughts
S1 E1 · Fri, March 17, 2023
Building a Healthy Mindset | Hattie Boydle
The Wonder Women Official podcast is here! In this episode, Michelle sits down with 2023 WBFF Miss Fitness USA Champion and 2016 WBFF World Champion Hattie Boydle as they discuss the importance of having a healthy mindset, doing our best to win each day, overcoming fears and facing challenges, and much more! Check out Hattie here: https://www.instagram.com/hattieboydle/ Check out Hattie's Podcast here: https://open.spotify.com/show/2EFrIx8D9YAxkxp37vNjJb?si=d787b37a42e441d3 Follow Michelle on Instagram: https://www.instagram.com/yourhealthyhedonista/ Interested in transforming your life and being part of The Wonder Women family?: https://thewonderwomen.com/inquire-now/ Subscribe to the podcast now to never miss an episode!
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