Stronger by Design for Women with Michelle MacDonald

Major surgery can temporarily change what your body can do. But being strong before surgery, physically and mentally, can change how you approach everything that comes next. In this episode of Stronger By Design, Michelle MacDonald sits down with two remarkable women who know that firsthand: Susan Thiessen, 67, and Joan MacDonald, 80. Susan has faced four hip operations in a little over a year, including an unexpected surgery following a serious infection that interrupted her return to bodybuilding and the competitive stage. Joan recently underwent a full knee replacement after years of pain, following a reverse shoulder replacement the previous year. Both women entered these challenges with something incredibly valuable already in their corner: strength. Together, Susan, Joan and Michelle have an open conversation about what recovery really looks like for women over 60. They discuss preparing your body before surgery, maintaining strength and movement as you age, following the recovery process without losing sight of who you are, and dealing with the frustration that comes when your body temporarily can't do what your mind wants it to do. Susan shares how her identity as an athlete helped her through weeks in the hospital and how focusing on what she would be able to do, rather than what she couldn't do, gave her something to work toward. Joan discusses the mental challenge of accepting limitations, her determination to return to the gym after knee replacement, and how dramatically different this recovery has been from her first knee surgery more than a decade earlier. They also explore the importance of accountability and community, listening to your medical team, knowing when not to push, nutrition and recovery habits, and why preparing for surgery can begin long before you enter the operating room. Most importantly, this conversation isn't about pretending recovery is easy. It's about building a body and mindset capable of meeting difficult moments when they arrive. Whether you're facing surgery, recovering from an injury, rebuilding after a setback, or simply want to stay strong and capable as you age, Susan and Joan offer living proof that getting older doesn't mean you stop moving forward. Favorite Moments 0:00 How Much Does Strength Before Surgery Matter? Susan and Joan immediately establish the central idea of the episode: surgery is a major physical stress, and preparation matters. 3:11 Four Hip Operations at 67: How Strength Changed Susan's Recovery Just days after an unplanned surgery, Susan was already walking without a walker. She explains why she believes entering surgery in exceptional physical condition made such a difference. 7:27 When Recovery Challenges Your Identity as an Athlete Michelle and Susan discuss what happened when training, macros and normal check-ins had to give way to simply recovering. 9:57 Accountability Isn't Someone Judging You Michelle reframes accountability as having someone who knows what you're capable of and can remind you who you are when you're struggling. 12:00 Learning to Give Yourself Permission to Recover After three and a half weeks in the hospital, Susan describes something that's normally very difficult for her: slowing down. 14:13 The Hardest Part of Recovery: Accepting Your Limitations Joan talks about impatience, believing she should be healing faster and eventually recognizing how much progress she was actually making. 18:20 Two Knee Replacements, More Than a Decade Apart Michelle looks back at Joan's first knee replacement and contrasts who Joan was physically then with the dramatically stronger woman entering surgery this time. 23:27 "I'm Going to Be Able to Get All That Strength Back" Joan explains how surviving the harder recovery from her first knee replacement gave her confidence that she could rebuild again. 25:48 "Wow, I Can Actually Do It" Only weeks after surgery, Joan discovers what her new knee can already do, while also learning an important lesson about not pushing recovery too quickly. 29:47 When Physical Therapy Becomes Your Workout Unable to train normally, Susan turns her rehabilitation exercises into a structured daily training plan and keeps her athlete mindset alive. 33:23 "Even Your Warmups Are Heavy": What Happens When You Get Strong Michelle recalls Susan questioning her increasingly heavy deadlifts and the simple coaching statement that completely changed how she approached them. 34:10 What Can You Control When Everything Else Is Uncertain? With Susan still facing uncertainty about another surgery, Michelle talks about aging, change and controlling how we show up when circumstances are outside our hands. 35:05 Facing Surgery Later in Life? Get Strong First Joan's advice to other women is simple: don't wait passively for surgery. Prepare your body for what's coming. 36:17 Susan's Advice: Allow Yourself to Grieve the Setback Susan explains why anger, sadness and disappointment have a place in recovery, but why eventually you have to accept what's happened and move forward. 38:10 How to Prepare Your Body Before Surgery Michelle brings the lessons together with practical preparation around strength, nutrition, inflammation, habits, food planning and post-surgery support. 43:38 At 80: "I Can Do Most of the Things I've Always Wanted to Do" Joan puts the entire conversation into perspective by describing what being strong at 80 actually gives her: the ability to continue doing things, taking chances and accepting challenges. GUEST: JOAN MACDONALD Instagram: https://www.instagram.com/trainwithjoan Website: https://www.trainwithjoanofficial.com/ Joan MacDonald, known to millions through Train With Joan™, is an 80-year-old fitness inspiration whose transformation has helped challenge conventional ideas about aging, strength and what's possible later in life. In this episode, Joan shares her experience recovering from a full knee replacement following a reverse shoulder replacement the previous year. Her perspective is especially powerful because she can compare her current recovery as a strong, active 80-year-old with her experience undergoing knee replacement more than a decade earlier, before transforming her health and fitness. GUEST: SUSAN THIESSEN Susan Thiessen is a 67-year-old competitive bodybuilding athlete who has demonstrated extraordinary resilience through a series of major medical setbacks. After preparing for and recovering from a planned hip replacement, Susan experienced complications that ultimately led to multiple additional hip operations and an extended hospital stay. Before her latest setback, Susan had returned to training, was hitting personal records and deadlifting more weight than ever as she prepared to return to the competitive stage. Today, she continues to approach rehabilitation with the same structure and determination she brings to bodybuilding, using physical therapy, training, nutrition and her athlete mindset to work toward getting strong again. HOST: MICHELLE MACDONALD Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known internationally for her evidence-based approach to women's fitness, Michelle has coached thousands of women since 2012 through strength training, nutrition and mindset. She is a Physique Champion, ISSA Strength and Conditioning Specialist, co-founder of Tulum Strength Club, and founder of The Wonder Women™ (TWW). Michelle is also recognized for helping inspire the remarkable transformation of her mother, Joan MacDonald (Train With Joan™), and continues to empower women to redefine aging through science-backed fitness education and coaching.

Two athletes can step onto the same stage with the same goal and need completely different strategies to get there. In this episode of Stronger By Design, Michelle MacDonald sits down with her Tulum Strength Club partner Jean-Jacques Barrett to break down what really goes into building a successful show prep strategy around the individual athlete. From starting physique and muscle maturity to division requirements, conditioning, training performance, recovery, adherence and mindset, Michelle and Jean-Jacques explain why great contest prep is a constantly evolving process. The job of the coach isn't simply to push harder. It's knowing when to push, when to hold and when to pull back. They explore the difference between simply getting stage ready and becoming truly competitive, why first-time amateurs require a different approach than seasoned champions, and how the margins become razor thin as athletes progress to higher levels of competition. You'll also hear why giving yourself enough time can completely change a prep, how coaches evaluate progress beyond the scale, why communication and execution become increasingly important as show day approaches, and why peak-week strategy actually begins much earlier than most competitors realize. Perhaps most importantly, Michelle and Jean-Jacques explain why athletes shouldn't copy someone else's prep and may not even want to repeat their own previous prep. Your physique, experience, conditioning, psychology and capabilities should evolve from one competition to the next. Whether you're preparing for your first show, chasing a pro title, defending a championship or coaching athletes yourself, this conversation offers an inside look at the strategy, judgment and collaboration required to bring your best physique to the stage. Favorite Moments 0:00 Stage Ready vs. Competitive: There's a Difference 2:39 Muscle Maturity: Why Training Age Changes Your Prep 4:54 The Show Date Doesn't Move: Why Your Prep Timeline Matters 7:09 Why Smart Coaches Give First-Time Athletes More Time 10:24 "I'm Tired" vs. "I Can't Perform": Knowing the Difference 11:47 13 Weeks Out: Why You Can't Afford to Lose Time 13:39 Stage Ready vs. Competitive: What Changes as You Advance? 18:12 A Game of Millimeters: What Separates Champions 19:44 Why You Shouldn't Make Emotional Prep Decisions for Yourself 22:08 Push, Hold or Pull Back: How Coaches Make the Call 27:17 Sometimes the Smartest Move Is NOT to Push Harder 29:51 Your Coach Can Only Fine-Tune What You're Actually Executing 32:44 Give Your Coach Everything They Need to Help You Win 34:23 Peak Week Starts Much Earlier Than You Think 36:30 Why You Can't Even Copy Your Own Previous Prep 36:56 Give Yourself Permission to Win GUEST: JEAN-JACQUES BARRETT Instagram: https://www.instagram.com/jeanjacquesbarrett/?hl=en Website: https://tulumstrengthclub.com/ Jean-Jacques Barrett is the co-founder of Tulum Strength Club, promoter of the FMG Mexico show, a two-time world champion and an experienced contest prep coach. He has coached world champions and professional titleholders across multiple federations, as well as amateur athletes pursuing their pro status and first-time competitors preparing to step on stage. His approach combines the perspective of an elite competitor, coach and show promoter, with an emphasis on individualized preparation, athlete development and the details required to compete at the highest levels. HOST: MICHELLE MACDONALD Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known internationally for her evidence-based approach to women's fitness, Michelle has coached thousands of women since 2012 through strength training, nutrition and mindset. She is a Physique Champion, ISSA Strength and Conditioning Specialist, co-founder of Tulum Strength Club, and founder of The Wonder Women™ (TWW). Michelle is also recognized for helping inspire the remarkable transformation of her mother, Joan MacDonald (Train With Joan™), and continues to empower women to redefine aging through science-backed fitness education and coaching.

What if cortisol isn't the reason you can't lose weight — and your metabolism isn't broken either? Michelle MacDonald brings back nutrition scientist and coach Dr. Allan Bacon for a conversation that dismantles two of the most persistent myths circulating in women's fitness right now. Together they break down exactly what cortisol is actually doing in your body during exercise, why zone two cardio lowers cortisol for the rest of the day even though it raises it for two hours (and why no one selling you a supplement is going to show you that part of the graph), and why elevated cortisol simply cannot prevent fat loss when you're in a calorie deficit: because there's nothing left to store. They also dig into the landmark Pontzer research tracking resting metabolic rate in thousands of men and women from ages 20 to 63, including through the menopause transition, and what it actually shows about metabolism, muscle loss, and the claims being made by wellness influencers selling mushroom tea. Then they get practical, covering calorie tracking errors, raw vs. cooked food measurements, pre-planning meals, and the three things Dr. Bacon tells every client who has been doing everything right and still isn't seeing results. This episode is for anyone who has been told their hormones are working against them and is starting to wonder if there's a simpler explanation. Favorite Moments* - 2:10 What Cortisol Is Actually Doing — and What It Isn't - 3:27 Cortisol Spikes During Exercise Are a Feature, Not a Bug - 4:46 Zone Two vs. HIIT: Why Both Get Fear-Mongered for the Same Hormone - 5:57 Cortisol Is Both a Fat-Storing and a Fat-Burning Hormone (and Supplement Sellers Only Tell You Half the Story) - 7:57 Zone Two Cardio Raises Cortisol for Two Hours — Then Lowers It Below Baseline for the Rest of the Day - 21:19 "If You Really Want to Spike Your Cortisol, Worry About Cortisol" - 24:45 The Pontzer Research: Resting Metabolic Rate Doesn't Change From Age 20 to 63 - 28:14 The Swan Study's "Double Muscle Loss" Claim — What the Actual Numbers Look Like - 36:30 Calorie Tracking Errors: The Average Person Is Off by 500 Calories a Day - 40:26 Raw vs. Cooked: The Measurement Mistake Almost Everyone Makes - 52:18 The Three-Part Audit for Anyone Who Isn't Seeing Progress - 56:00 Motivation Is the Result of Action, Not the Cause of It - 58:54 Why Intensity Becomes the Name of the Game After Newbie Gains Are Gone - 59:57 Stretching Reduces Injury Risk 0 to 4%. Strength Training: Up to 69% "If you really want to spike your cortisol, worry about cortisol. If you want to not spike your cortisol, learn when it works for you, when it works against you, get rid of the extra stress, and start progressing." — Dr. Allan Bacon About Dr. Allan Bacon: Nutrition & Fitness Coach | Researcher Instagram: https://www.instagram.com/drallanbacon/?hl=en YouTube: https://www.youtube.com/channel/UC8vX4qjwi9WTr5sIqxKAXeA Dr. Allan Bacon is a nutrition scientist, researcher, and coach known for cutting through fitness misinformation without stripping away the nuance. He has collaborated with some of the most respected names in exercise science and brings both the research depth and the real-world coaching experience to show clients not just what the data says — but what it actually means for their training, their diet, and their results. He and his wife coach together and are regular voices in the evidence-based fitness space. About Michelle MacDonald: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024. ========================================================== If this conversation gave you something to think about, subscribe so you never miss an episode. New conversations drop regularly, all built around the same goal: giving you the tools to take your health and performance seriously, for the long term. ========================================================== Stronger by Design Podcast 🎙️ Spotify: https://open.spotify.com/show/7uljSBX7oSNQWhDVutk29m 🎙️ Apple Podcasts: https://podcasts.apple.com/us/podcast/stronger-by-design-for-women-with-michelle-macdonald/id1677831398 ========================================================== Connect with Michelle: 📸 Instagram: https://www.instagram.com/michellemacdonaldofficial/ 📘 Facebook: https://www.facebook.com/michelle.macdonald.yhhedonista ▶️ YouTube: https://www.youtube.com/@michellemacdonaldofficial 🔗 Website: https://www.michellemacdonaldofficial.com/

What builds muscle... and what have we been getting wrong? In this episode of Stronger By Design, Michelle MacDonald sits down with exercise science researcher Max Coleman, MS, to separate evidence from internet fitness myths. A respected researcher, coach, and educator, Max earned his master's degree under renowned hypertrophy researcher Dr. Brad Schoenfeld and is known for translating complex exercise science into practical, real-world advice. Through his social media channels, he makes the latest research accessible while helping lifters focus on what truly matters. Together, Max and Michelle unpack the three variables that drive muscle growth: effort, progression, and training volume, while explaining why concepts like training to failure, progressive overload, and optimal volume are so often misunderstood. You'll learn: Does every set need to go to failure? How many sets are enough to build muscle? The biggest misconception about progressive overload. How to know if you're training hard enough. How little training is needed to maintain muscle. Why progress photos may be your best measurement tool. Practical strategies for building muscle when time is limited. Favorite Moments 1:34 The 3 Things That Actually Build Muscle 3:30 Do You Really Need to Train to Failure? 8:17 How to Know If You're Actually Training Hard Enough 10:59 The Progressive Overload Mistake Almost Everyone Makes 14:16 Why Building Muscle Is Supposed to Feel Uncomfortable 20:25 Why Adding Weight Every Week Isn't Progress 21:31 Progress Photos Beat the Scale Every Time 24:25 How Many Sets Does It Actually Take to Build Muscle? 26:57 The Shocking Truth About Maintaining Muscle 29:30 Can You Really Maintain Muscle in Just 30 Minutes? 35:21 The Smarter Way to Bring Up Lagging Muscle Groups 39:43 The First 3 Things to Fix If You're Not Growing 41:18 Fitness Is Simple... But It's Not Easy 42:08 Why You Probably Are Making More Progress Than You Think Whether you're new to lifting or you've been training for years, this conversation will help you cut through the noise, train with confidence, and focus on the principles that actually produce results. GUEST: MAX COLEMAN, MS Max Coleman is an exercise science researcher, educator, and strength coach specializing in muscle hypertrophy and resistance training. He earned his M.S. in Exercise Science from Lehman College under the mentorship of renowned hypertrophy researcher Dr. Brad Schoenfeld and is pursuing doctoral studies in exercise science. Max is known for translating complex scientific literature into practical, evidence-based guidance through his popular social media content, helping lifters and coaches better understand what the research actually says about building muscle, training volume, effort, progression, and exercise selection. Follow Max Coleman Instagram: https://www.instagram.com/coleman.et.al/ HOST: MICHELLE MACDONALD Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known internationally for her evidence-based approach to women's fitness, Michelle has coached thousands of women since 2012 through strength training, nutrition, and mindset. She is a Physique Champion, ISSA Strength and Conditioning Specialist, co-founder of Tulum Strength Club, and founder of The Wonder Women (TWW). Michelle is also recognized for helping inspire the remarkable transformation of her mother, Joan MacDonald (Train With Joan™), and continues to empower women to redefine aging through science-backed fitness education and coaching. ========================================================== If this conversation gave you something to think about, subscribe so you never miss an episode. New conversations drop regularly, all built around the same goal: giving you the tools to take your health and performance seriously, for the long term. ========================================================== Stronger by Design Podcast 🎙️ Spotify: https://open.spotify.com/show/7uljSBX7oSNQWhDVutk29m 🎙️ Apple Podcasts: https://podcasts.apple.com/us/podcast/stronger-by-design-for-women-with-michelle-macdonald/id1677831398 ========================================================== Connect with Michelle: 📸 Instagram: https://www.instagram.com/michellemacdonaldofficial/ 📘 Facebook: https://www.facebook.com/michelle.macdonald.yhhedonista ▶️ YouTube: https://www.youtube.com/@michellemacdonaldofficial 🔗 Website: https://www.michellemacdonaldofficial.com/

What if the menopause industry isn't failing women but instead it's deliberately targeting them? Michelle MacDonald sits down with scientist, physician, and Selfority founder Dr. Sarah Berg for a conversation that pulls back the curtain on how a $15 trillion industry is built on the gap between what women need and what medicine has historically given them. Together they unpack why midlife women have become the most targeted consumer demographic in wellness, how the "natural" hormone narrative that exploded after the 2002 WHI study opened the door for an entire compounding market, and why so many women are making major health decisions at 3am while sleep deprived and algorithmically cornered. They also dig into the science of the placebo effect including why supplement companies deliberately build their packaging around the same 4 to 8 week window that research shows produces maximum placebo response and what it means to advocate for yourself in a space designed to exploit your vulnerability. This is an episode for every woman who has ever wanted to optimize her health and found herself wondering whether she's being helped or just sold to. Favorite Moments 1:35 Why Women Over 50 Are a $15 Trillion Target 3:21 The Group Text Is the New MLM 7:41 How the 2002 Hormone Scare Built the Compounding Market 9:42 Bioidentical Hormones: What the Word Actually Means 13:34 The Placebo Study That Should Make You Rethink Every Supplement You've Bought 15:27 Why Supplement Packaging Says "Wait 4 to 8 Weeks" and It's Not an Accident 17:38 The 2002 Sham Knee Surgery That Proves the Brain Is the Most Powerful Drug We Have 24:44 The DUTCH Test: What It Is, What It Can't Do, and Why It Often Leads to a Supplement Stack 29:38 Drunk Buying at 3am: Sleep Deprivation, Algorithms, and the Menopause Marketing Machine 35:32 Why Your Jeans Stopped Fitting - The Estrogen & Visceral Fat Connection 41:36 Skinny Check vs. Frailty Check: The Reframe Women Actually Need 46:34 What's Coming: The $24 Billion Menopause Research Bill and Medical School Curriculum Change "They're taking it because they're getting humbled relentlessly by the story that their bodies are broken. And so they're not even looking at the big levers." ~ Dr. Sarah Berg GUEST: DR. SARAH BERG Founder, Selfority | Principal Scientist, Unbiased Science Instagram: https://www.instagram.com/selfority/ Website: https://www.selfority.com/ Dr. Sarah Berg is a physician-scientist and fierce advocate for evidence-based communication in women's health. As a Principal Scientist with the Unbiased Science team, she brings clinical expertise and a sharp eye for predatory marketing to one of the most underserved areas in medicine. Through Selfority - a name she built to say "self priority" out loud - she is on a mission to make sure women have the information they actually need to make informed decisions about their health, not just the information someone is trying to sell them. About Michelle: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024. ========================================================== If this conversation gave you something to think about, subscribe so you never miss an episode. New conversations drop regularly, all built around the same goal: giving you the tools to take your health and performance seriously, for the long term. ========================================================== Stronger by Design Podcast 🎙️ Spotify: https://open.spotify.com/show/7uljSBX7oSNQWhDVutk29m 🎙️ Apple Podcasts: https://podcasts.apple.com/us/podcast/stronger-by-design-for-women-with-michelle-macdonald/id1677831398 ========================================================== Connect with Michelle: 📸 Instagram: https://www.instagram.com/michellemacdonaldofficial/ 📘 Facebook: https://www.facebook.com/michelle.macdonald.yhhedonista ▶️ YouTube: https://www.youtube.com/@michellemacdonaldofficial 🔗 Website: https://www.michellemacdonaldofficial.com/

What if the peptide your favorite influencer is swearing by has never once been tested in a human clinical trial? Michelle MacDonald sits down with drug development scientist Leigh Baxt, PhD for a conversation that cuts straight through the wellness peptide industry. Together they break down how drugs actually make it from an idea to FDA approval, why 99% of them never do, and what it means that the peptides flooding your social media feed are, in most cases, sitting at the very earliest stage of that process with almost no human data behind them. This episode digs deep into BPC-157 specifically, examining why the science raises serious red flags, and what informed consent actually sounds like when a clinician is promoting something with this little evidence. This information is essential listening for women who want to take charge of their health, cut through the marketing noise and make truly informed decisions. Favorite Moments 1:57 The Staggering Failure Rates Behind Every Drug You've Ever Taken 3:07 From Idea to FDA Approval: What the Process Actually Looks Like 5:28 BPC-157: Why the Red Flags Are Hard to Ignore 12:49 Stacking Peptides & the Drug Interaction Problem Nobody Talks About 16:30 When Clinicians Become Marketers 22:21 How to Use ClinicalTrials.gov to Check the Evidence Yourself 28:22 The Patent Myth That Peptide Promoters Keep Repeating "I want people to be informed. I want them to understand what data does and doesn't exist. Most importantly, I want them to be able to differentiate data from marketing — because even the most seasoned scientists can get sucked in." — Leigh Baxt, PhD GUEST: LEIGH BAXT, PhD - DRUG DEVELOPMENT SCIENTIST Instagram | LinkedIn Leigh works in early-stage preclinical drug development, the phase where 90% of ideas fail before they ever reach a human. Her work focuses on understanding whether promising biological mechanisms can actually be turned into safe, effective therapeutics. She volunteers her expertise with the Unbiased Science team to help the public understand how medicines are made, why the vetting process matters, and how to tell the difference between data and marketing. CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X About Michelle: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024. Where to Watch/Listen: Website Apple Podcasts Spotify YouTube Leave a rating for this podcast with one click. Nothing in this video or podcast constitutes medical advice. Always consult a qualified healthcare professional before making changes to your health or fitness routine.

What if the reason your lifts, runs, or rotational power feel off has nothing to do with motivation—and everything to do with pelvic floor coordination? Michelle MacDonald sits down with pelvic health and performance specialist Rachel Selman for a conversation that bridges the gap between rehab and real athletic training. Together, they explore how the pelvic floor functions in loaded movement, why Kegels alone are not enough, and how women…especially midlife female athletes, can progress from foundational control to strength, rotation, deceleration, and power. Rachel breaks down the role of breath, pressure, thoracic rotation, hip internal rotation, and movement coordination in a way that is practical, evidence-based, and immediately useful. This episode is especially valuable for women interested in Women’s Health and Fitness, a stronger Fitness Mindset, and long-term Personal Growth in how they train and move. Favorite Moments 1:47 The Pelvic Floor Is a Dimmer Switch, Not an On/Off Button 6:00 "Strength Gives Permission to Soften" 19:57 The Four-Phase Progression: Control, Function, Strength, Power 36:13 Once a Month: The Pelvic Floor Check-In Protocol for Symptom-Free Athletes "Strength gets permission to soften. If I strengthen a muscle that's overactive, what I actually notice is that it will follow by softening." – Dr. Rachel Selman GUEST: DR. RACHEL SELMAN, PT, DPT, CERT-DN, CSCS, CPSS, TPI CERTIFIED Website | Instagram | LinkedIn | Synthesis App Full Guest Bio: Dr. Rachel Selman is a pelvic health and performance specialist who helps women connect pelvic floor function to strength, movement, and athletic performance. Her work focuses on practical, evidence-informed strategies that go beyond traditional pelvic floor training, helping women improve coordination, stability, and confidence in everything from lifting and running to everyday life. She is known for making complex pelvic health concepts accessible and relevant for active women, coaches, and athletes. CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X Full Michelle Bio: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024. Where to Watch/Listen: Website Apple Podcasts Spotify YouTube Leave a rating for this podcast with one click

Your shoulders are not invincible and waiting until something breaks is not a strategy ! Michelle MacDonald sits down with Dr. Patrick Denard, board-certified orthopedic surgeon and founder of the Oregon Shoulder Institute. This episode is for every woman who is serious about building strength and wants to keep training for life. Dr. Denard breaks down what damages women's shoulders, why 50% of people over 65 have a rotator cuff tear without knowing it, when physiotherapy is enough and when surgery is the smarter move, and the truth about PRP and stem cell therapies. You'll leave with the knowledge and permission to take radical ownership of your shoulder health before it's too late. Favorite Moments 4:09 Why many women are arriving at their sixties with no muscle training history? 8:32 What training habits are silently destroying women's shoulders? 17:29 How do you catch shoulder warning signs before it's too late? 29:34 Dr. Denard explains what women must know about cortisone injections 40:11 Dr. Denard's top three must-dos for shoulder health over 40 "If you have the right mindset, good nutrition, and a good surgeon, your shoulders are going to be in a really good spot." - Dr. Patrick Denard GUEST: DR. PATRICK DENARD, MD | BOARD-CERTIFIED ORTHOPEDIC SURGEON, SHOULDER SPECIALIST Website | Instagram | LinkedIn | Facebook | X | YouTube Full Guest Bio: Dr. Patrick Denard is a board-certified orthopedic surgeon and founder of the Oregon Shoulder Institute, specializing exclusively in shoulder surgery and performing over 800 procedures a year. One of the highest-volume shoulder specialists in the country, he publishes extensively on rotator cuff repair and shoulder arthroplasty and lectures internationally on advanced techniques. He is the surgeon who performed Joan MacDonald's shoulder replacement, restoring her ability to train pain-free at nearly 80 — and he brings that same commitment to every active patient who refuses to let injury define the rest of their life. CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X Full Michelle Bio: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024. Where to Watch/Listen: Website Apple Podcasts

What if the problem isn’t discipline, but outdated health advice? Michelle MacDonald sits down with Dr. Gabrielle Lyon, board-certified physician and leading voice in muscle-centric medicine. Dr. Lyons explains why muscle, not weight, is the foundation of healthy aging for women. They cover protein targets, carb tolerance, type II muscle fibers, and why strength training matters for lifelong independence. Favorite Moments 1:41 Muscle Is Agency, Not Just Fitness 7:10 Why Muscle-Centric Protein Guidelines Changed 35:56 How Muscle Determines Carbohydrate Tolerance 40:00 Type II Muscle Fibers: The Strength Women Lose First “Muscle isn’t about fitness. It’s about agency.”- Dr. Gabrielle Lyon GUEST: DR. GABRIELLE LYONS, BOARD-CERTIFIED PHYSICIAN SPECIALIZING IN MUSCLE HEALTH, AGING, AND LONGEVITY Website | Instagram | LinkedIn | YouTube | The Forever Strong Playbook | TikTok Full Guest Bio: Dr. Gabrielle Lyon delivers science-backed strategies to help people build strength, energy, and resilience so they can perform at their best at work, home, and in life. Featured on Diary of a CEO, Huberman Lab, and the TEDx stage, she also hosts The Forever Strong Summit. A Wall Street Journal, USA Today, and New York Times best-selling author, Dr. Lyon is trusted by organizations including John Hancock, Keller Williams Realty, Shaklee, Parker Seminars, and Oprah Daily. CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X Full Michelle Bio: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024. Where to Watch/Listen: Website Apple Podcasts Spotify YouTube

You’ve trained every part of your body—except the one that matters most. Michelle MacDonald is joined by pelvic health expert Kim Vopni, also known as The Vagina Coach. Together, they dive into the often-overlooked world of pelvic floor health and its essential role in female strength, performance, and longevity. From incontinence and back pain to breathwork and bracing, this conversation breaks down the myths and gives women empowered tools to train smarter, lift confidently, and age powerfully...and a compelling case for why pelvic floor work belongs in every fitness plan. Favorite Moments 5:10 Back Pain’s Surprising Connection to Pelvic Health 10:14 Why Every Woman Should See a Pelvic Floor Therapist 27:31 Pelvic Floor and Aging: The GSM Conversation 44:03 Strength Training Without Sacrificing Pelvic Health "Tight isn’t strong. Strength is knowing how to contract and let go."– Kim Vopni GUEST: KIM VOPNI (THE VAGINA COACH), WOMEN'S PELVIC HEALTH AND MENOPAUSE SUPPORT PRACTITIONER Website | Instagram | LinkedIn | YouTube | Between Two Lips Podcast Full Guest Bio: Kim Vopni—also known as The Vagina Coach—is a certified fitness professional and pelvic health expert. She specializes in helping women improve core and pelvic floor function across every life stage. Kim is the creator of the Buff Muff Method and host of the Between Two Lips podcast. CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X Full Michelle Bio: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024. Where to Watch/Listen: Website | Apple Podcasts | Spotify | YouTube Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

What would happen if you treated your midlife like the start of your athletic prime? Michelle MacDonald sits down with longtime client and PR executive Jodi Echakowitz to uncover how one woman redefined her relationship with health, aging, and ambition. From a scary brush with brain fog during perimenopause to transforming her body, mindset, and daily habits, Jodi shares how prioritizing her health not only gave her a new physique but a new life. Together, they unpack what real consistency looks like for women who travel, work, parent…and still make time to train like athletes. They also discuss Jodi’s decision to pursue cosmetic surgery after extreme weight loss, what self-discipline actually feels like in real life, and how chasing excellence, rather than perfection, is the most joyful form of self-respect. It's a masterclass in midlife reinvention. Favorite Moments 1:48 Redefining Consistency on the Road and Under Pressure 5:21 “I thought I had early-onset Alzheimer’s” 11:24 The Trifecta of Transformation: Mindset, Nutrition, and Strength 43:40 Why the Gym is Her Meditation Now "Change happens when the pain of staying the same is greater than the pain of change." – Jodi Echakowitz GUEST: JODI ECHAKOWITZ, FOUNDER & CEO OF BOULEVARD PUBLIC RELATIONS Instagram | LinkedIn | Website | X | Website Full Guest Bio: Jodi Echakowitz is the founder and CEO of Boulevard Public Relations, a leading tech PR agency based in Toronto. With decades of experience in strategic communications, she’s built a career helping innovative companies tell their stories. In her 50s, Jodi transformed her own story—losing 55 pounds, reclaiming her health, and embracing strength training as a non-negotiable part of life. Now a passionate advocate for women’s health in midlife, she leads with the mindset of an athlete and proves that it’s never too late to reinvent yourself. CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X Full Michelle Bio: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024. Where to Watch/Listen: Website Apple Podcasts

What if your brain is the reason your goals aren’t sticking and there’s a science-backed way to fix it? Michelle MacDonald welcomes back neuroscience-based practitioner and communication expert Michelle Baty for a powerful conversation on the Neurology of Goal Setting. As the creator of the Neuroscience of Coaching, Baty breaks down why most goals fail, not due to laziness, but due to overlooked neurological barriers. Together, they explore the 3 critical brain-based elements of effective goal pursuit, the What, Why, and How, and the 4 nervous system triggers that sabotage follow-through. This episode blends personal growth, a fitness mindset, and practical neuroscience into a conversation that’s as inspiring as it is actionable. Whether you're a coach or someone chasing change, this conversation offers clarity, compassion, and a roadmap that actually works. Favorite Moments 1:34 The Brain Needs Specific Targets: Why Vagueness Destroys Progress 14:28 Everyone’s in Survival Mode—Start Coaching Like It 27:13 The Push-Pull Neurology Behind Motivation and Meaning 53:19 The Quick Goal-Setting Audit Every Woman Needs “The best coaches out there have suffered. They’ve wrestled with things. They have deep, personal insight on top of professional skills. That’s when we win.” – Michelle Baty GUEST: MICHELLE BATY, NEUROPSYCH PRAC (IFS, PVT, SE) Instagram | Facebook | YouTube | Neuroscience of Coaching Instagram | Website Full Guest Bio: Michelle Baty is a neuroscience-based practitioner, communication expert, and founder of The Neuroscience of Coaching. With nearly two decades of experience, she helps high-performing coaches, athletes, and leaders break through mental barriers using brain-based strategies and precision communication. Michelle is known for translating complex neuroscience into practical tools that drive sustainable transformation, personal growth, and a powerful coaching mindset. CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X Full Michelle Bio: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024. Where to Watch/Listen: Website

What if your strength training routine is doing more harm than good—without you even realizing it? Michelle MacDonald welcomes Dr. Tony Boutagy, one of Australia's most respected strength and conditioning educators. With decades of experience and over 50,000 programs written, Dr. Boutagy dives deep into how women can train smarter, not harder, through movement literacy, mobility assessments, and intelligent programming. From debunking trendy fitness myths to explaining why personalized training should trump gender-based advice, this conversation is packed with gold for any woman looking to build strength, maintain joint health, and cultivate a healthy, empowered mindset in midlife and beyond. Favorite Moments 1:52 Mastering Movement: The Real Reason to Assess Your Body 10:41 Why Women Aren’t Inflexible—They’re Just Weak in the End Ranges 19:01 How to Know When to Progress Your Training 36:13 The Hidden Signs You're Out-Training Your Recovery "Your program should be symptom-based, not gender-based—because good training principles work for everyone." - Dr. Tony Boutagy GUEST: TONY BOUTAGY Website | Courses | Instagram | YouTube | X | Facebook Full Guest Bio: Dr. Tony Boutagy is a PhD-qualified Exercise Physiologist and one of Australia’s most respected strength and conditioning experts. With over 25 years of experience and more than 50,000 sessions delivered, Tony has written programs for elite athletes across 24 sports and is renowned for his science-based, practical approach to training. He’s a longtime educator, having lectured at multiple universities and at Australia’s largest fitness conference, FILEX, for 17 consecutive years. Tony also runs one of the country’s longest-standing internship programs and continues to lead in coaching, education, and industry development. CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X Full Michelle Bio: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024. Where to Watch/Listen: Website Apple Podcasts Spotify YouTube Leave a rating for this podcast with one click

Are you prepping for a show or planning your comeback season? What if the difference between winning and wasting your time was strategy? Michelle MacDonald welcomes elite coach and two-time world champion Jean Jacques (JJ) Barrett. Known for shaping champions across divisions and federations, JJ brings a wealth of experience in women’s health and fitness. The conversation dives deep into the most misunderstood phases of physique prep for women: choosing your show strategically, maximizing your improvement season, and avoiding peak week mistakes. JJ shares expert insights on how to build a competitive physique with a healthy and sustainable fitness mindset. Whether you’re stepping on stage soon or mapping out your next season, this episode delivers game-changing advice every female athlete should hear. Favorite Moments 5:09 How to Strategically Choose the Right Competition for Your Physique 10:54 When to Postpone Your Show—and Why It Might Save Your Season 24:42 The Biggest Mistake Women Make During Improvement Season 1:11:20 Why Competing Is About More Than Just Winning a Trophy "Create urgency in your improvement season because that's the work that actually builds your next stage body."– Jean Jacques Barrett GUEST: JEAN JACQUES BARRETT, EXPERT COACH | ISSA STRENGTH AND CONDITIONING SPECIALIST | 5X PRO FITNESS MODEL CHAMPION Instagram | Talum Strength Club | Facebook | FMG Show Registration | Tickets to FMG Mexico Full Guest Bio: Jean Jacques Barrett is a top-tier physique coach, two-time world champion, and seven-time titleholder known for his precision-based coaching and transformative results. With over a decade of experience shaping elite-level athletes across divisions and federations, JJ specializes in strategic physique development with a deep understanding of female physiology. He co-leads Tulum Strength Club and is a key promoter with FMG Mexico, where he continues to elevate the standard for women’s health and fitness on and off the stage. JJ is respected for his disciplined approach, athlete-first mindset, and commitment to coaching with clarity, purpose, and impact. CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X Full Michelle Bio: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW

What does it truly take to step on stage as a female bodybuilder? Hint: it’s not just muscle. Michelle MacDonald sits down with Loz Vickers, a natural bodybuilding phenom and a grounded voice in the women's fitness space. Together, they unpack what it really means to train hard, build muscle, and create a healthy, resilient mindset as a woman in fitness. Loz shares her raw experiences with body image struggles, recovering from disordered eating, and transforming into a figure competitor who thrives in the off-season. They also explore the mental discipline required for long-term personal growth, the hidden truths of prep life, and how strength training empowers women at any age. Whether you're a seasoned competitor or a woman seeking to redefine strength in midlife, this episode offers real talk, tactical tips, and transformational takeaways. Favorite Moments: Favorite Moments 1:57 When Are You Really Ready for a Bodybuilding Contest? 7:48 Why Mindset Outranks Genetics in Women’s Bodybuilding Success 20:54 How the Off-Season Builds Muscle and Mental Strength 43:21 Strength Training as a Tool for Self-Belief and Confidence "The physique is just a physical representation of the mindset you've built." – Loz Vickers GUEST: LOZ VICKERS, ONLINE COACH & NATURAL BODYBUILDER LVFIT Website | 1-1 LVFIT Coaching | Instagram | YouTube | Podcast | Natural Bodybuilding Worldwide | TikTok Full Guest Bio: Loz Vickers is a natural bodybuilding athlete and coach dedicated to helping women find strength in every stage of life. As head coach of Team LVFit, she’s known for her down-to-earth, evidence-based approach that fuses performance training with mindset development. Her own path from body-image struggles to competitive success shaped her belief that fitness is about far more than appearance—it’s about discipline, confidence, and respect for your body. Loz now channels that philosophy into coaching women to lift with purpose, build lasting resilience, and feel powerful inside and outside the gym. CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X Full Michelle Bio: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024. Where to Watch/Listen: Website Appl

What if your sleepless nights weren’t just a part of aging but the silent accelerator of it? Michelle MacDonald welcomes Dr. Woganee Filate, physician, sleep researcher, and women's health advocate, to tackle one of the most overlooked pillars in women’s health: sleep. Dr. Filate unpacks why women experience a unique midlife sleep crisis, what’s really behind it from biology to social dynamics and how to reclaim restorative rest. They discuss evidence-based strategies for improving sleep during menopause, how sleep impacts everything from metabolism to emotional regulation, and why a healthy sleep routine is foundational for personal growth, a healthy mindset, and long-term fitness. Whether you're in perimenopause or just struggling to rest, this episode is a must-listen. Favorite Moments: 1:35 Why Sleep Is the Most Overlooked Pillar in Women’s Health 7:05 The Hidden Link Between Sleep Loss and Long-Term Health span 13:18 Why Sleep Problems in Women Are Dismissed and Misunderstood 29:38 One Year on CPAP: A Personal Sleep Apnea Recovery Story “Sleep is the land of infinite second chances—if tonight was bad, tomorrow’s a fresh start.” — Dr. Woganee Filate GUEST: DR. WOGANEE FILATE BHSC, MD, FRCP©, CO-FOUNDER LUME WOMEN + HEALTH Website | LinkedIn | Instagram | Newsletter Full Guest Bio: Dr. Woganee Filate is a passionate and dedicated adult respirologist and sleep medicine physician committed to providing comprehensive, evidence-based and patient-centered care. She has a wealth of experience in diagnosing and managing respiratory and sleep disorders. Her interests include educating patients on the changes in sleep during the menopause transition and what can be done to optimize sleep during this key life stage. In addition to her medical degree, Dr. Filate holds a Master of Health Science, with a focus on Community Health & Epidemiology, from the University of Toronto. CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X Full Michelle Bio: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024. Where to Watch/Listen: Website Apple Podcasts Spotify YouTube Leave a rating for this podcast with one click

What if your menstrual cycle, cholesterol, and even your VO₂ max could predict your future health? Most women aren’t tracking what really matters—until it’s too late. Michelle MacDonald welcomes Dr. Amy Louis-Bayliss, a MD and women's preventive health expert, to uncover the six key metrics that can radically improve how women age. With decades of experience in emergency medicine and specialized training in menopause, Dr. Amy breaks down complex topics like cholesterol, A1C, body composition, VO₂ max, blood pressure, and cycle health in a way that is both actionable and empowering. She shares how understanding these markers, not just your weight, can shift you from reactive care to proactive, personalized health optimization. Favorite Moments: 2:33 The Six Tests Every Woman Over 40 Needs to Take 11:27 Why Women Shouldn’t Fear Cholesterol Meds—Or Estrogen 21:50 Think You Feel Fine? Your Blood Pressure Might Say Otherwise 34:56 The Shocking Truth About Thin Women and Muscle Loss "You can feel good, but that’s not the same as measuring." – Dr. Amy Louis-Bayliss GUEST: DR. AMY LOUIS-BAYLISS BHSc, MD, FRCP©, CEO LUME WOMEN + HEALTH Website | Contact | LinkedIn | Instagram | Newsletter Full Guest Bio: Dr. Amy Louis-Bayliss has been an MD for almost 20 years, spending most of her career as an emergency medicine specialist with two additional years of training as a menopause specialist in Hamilton and Oakville. Dr. Louis-Bayliss is an advocate for women’s healthy aging – her interest in menopause and healthy aging stems from years of treating and managing disease in the ER once it was already “too late”. Amy sits on the advisory board for the National Menopause Show. She is passionate about educating women to build self-agency when it comes to disease-prevention. CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X Full Michelle Bio: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024. Where to Watch/Listen: Website Apple Podcasts Spotify YouTube

Why do some clients suddenly disappear—even when they’re paying for coaching? The answer lies deeper than you think. Michelle MacDonald sits down with Dr. Kasey Jo Orvidas, Ph.D. in Psychology and expert in behavior change, to uncover the real reasons why clients ghost their coaches. From mindset shifts and discomfort avoidance to better expectation-setting and behavior-based communication tools, this conversation dives into the psychology of coaching that actually creates long-term change. Whether you're a health coach, fitness trainer, or someone invested in Women’s Health and Fitness, this episode reveals essential strategies to foster accountability, build trust, and support sustainable personal growth. Get ready for real talk, practical tools, and inspiration to level up your coaching impact. Favorite Moments: 5:27 "You're Paying Me Big Bucks—Get Your Piece of the Pie!" 10:39 The 10-Minute Call That Can Reignite Client Engagement 19:38 Why Knowledge Alone Doesn’t Change Behavior 46:12 You're Not Broken: Mindset Reframes for Women in Midlife “You’re not broken—you’re just you now.” GUEST: KASEY JO ORVIDAS Website | Email | LinkedIn | Instagram | YouTube | Facebook Full Guest Bio: Kasey holds a Ph.D. in Psychology and is a certified health and fitness coach. She has spent a good chunk of her life developing some serious expertise in mindset and health behavior change. She has racked up numerous publications in a variety of peer-reviewed scientific journals (aka you can Google scholar her name and even cite her research in APA format for your high school paper–wow!). Although Kasey is no longer tethered to the chains of an academic career (if you know, you know), she still can’t quite break free from the lure of p-values and scientific jargon. Knowing that most (normal) people aren’t obsessed enough to get a Ph.D. in this stuff, Kasey created The Health Mindset Coaching Certification. CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X Full Michelle Bio: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024. Where to Watch/Listen: Website Apple Podcasts Spotify YouTube

What if the key to your transformation wasn’t losing weight—but gaining strength? Michelle MacDonald welcomes Lena Cheng, a physician-turned-entrepreneur and long-time TWW client, whose journey from hesitant lifter to competitive powerlifter redefines what it means to be strong. What began as a goal to “lean out” quickly evolved into a full-on identity transformation. Lena opens up about the challenges of breaking cultural norms, navigating injury, setting values-based goals, and embracing her power—literally and figuratively. This conversation dives deep into the intersection of Women’s Health and Fitness, cultivating a Healthy Mindset, and the kind of Personal Growth that comes from lifting heavy and living bold. Favorite Moments Audio: 1:52 Why Barbells Changed Everything 5:49 “I can take up space”—Rejecting Cultural Norms 7:14 Discovering the Power of Core Values 21:06 The Deadlift Breakthrough That Changed It All "I'm not training for the mirror—I'm training for me." GUEST: LENA CHENG, MD Website | LinkedIn | Instagram | X Full Guest Bio: Lena Cheng, MD is a former board-certified physician turned serial entrepreneur, brand strategist, and powerlifting enthusiast. With over two decades of experience in health-tech and marketing, she brings a rare blend of medical expertise, executive leadership, and personal transformation. Lena is also a passionate advocate for women’s health, fitness mindset, and personal growth—using strength training as a vehicle for empowerment at any age. Whether she’s building businesses or lifting barbells, Lena leads with boldness, purpose, and unapologetic authenticity. CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X Full Michelle Bio: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024. Where to Watch/Listen: Website Apple Podcasts Spotify YouTube

Is menopause the end of your vitality—or the beginning of your most empowered chapter yet? Michelle MacDonald sits down with Angela Macgregor, founder of the National Menopause Show, to discuss how personal pain can fuel a powerful movement. At age 57, Angela launched the first national event of its kind to combat stigma, educate women, and connect them with trusted, science-backed healthcare providers. From navigating her own perimenopause struggles to challenging a fragmented healthcare system, Angela shares how she transformed her frustration into a platform for personal growth, community, and lasting impact. Favorite Moments Audio: 1:53 Launching a Movement at 57 4:06 The Wake-Up Call That Changed Everything 9:13 The Treatment That Transformed Her Life 27:34 Building a Community That Heals "We don't have to just sit and be silent anymore. It's not acceptable." GUEST: ANGELA MACGREGOR Website | YouTube | LinkedIn | Instagram | Facebook Full Guest Bio: Angela Macgregor began her career managing major tradeshows and later led a North American registration company. After two decades in her family’s real estate business, she returned to events with a personal mission: addressing the lack of accessible menopause information. This led her and her husband Bob to create The National Menopause Show, blending expert-led education with a curated exhibit floor. The event empowers women with trusted knowledge, resources, and confidence to navigate their health journey. CONNECT WITH MICHELLE Website | Instagram | YouTube | Facebook | X Full Michelle Bio: Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024. Where to Watch/Listen: Website Apple Podcasts Spotify YouTube Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald