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 2016, she co-founded Tulum Strength Club, an online Physique Contest Prep Team. She later established The Wonder Women (TWW) in 2020 and the TWW coaching academy in 2022. Michelle’s work has inspired countless women, including her mother, Joan MacDonald (Train With Joan™), who lost 70 pounds in her 70s and became a fitness influencer.
Michelle now brings her expertise to the Stronger by Design Fitness App, launching in fall 2024, alongside this podcast of the same name.
Join us on Stronger by Design to explore how to cultivate a resilient mindset, maintain optimal nutrition, and achieve lasting fitness for a healthier, more vibrant future. This podcast is designed for women committed to longevity, strength, and nutrition, empowering them to transform their lives from the inside out.
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Breaking the Chains of ADDICTION | Brittney Carbone
Season 2 · Episode 31
Tuesday, December 31, 2024 • Duration 43:00
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
Dying to THRIVE: The Journey to Emotional Freedom | Heather Chauvin
Season 2 · Episode 30
Monday, December 16, 2024 • Duration 56:56
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
No one is going to “save” you. In today's world, it's up to us to save ourselves!
Hosted by top fitness expert and coach Michelle MacDonald, the Stronger by Design podcast is for women who want to take radical ownership of their bodies and mindsets.
Michelle, known worldwide for her Transformation Programs, delivers world-class knowledge to help women redefine the aging process and embrace longevity, anti-aging, empowerment, resilience, fitness, and muscle-building.
Since 2012, Michelle has been coaching women online, sharing her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist.
Since 2012, Michelle has been coaching women online, sharing her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. In 2016 she Co-Founded Tulum Strength Club, an online Physique Contest Prep Team, and she founded The Wonder Women (TWW) in 2020 and the TWW coaching academy in 2022. She has inspired countless women to take control of their lives and build their own strength, as is likely most well known for the work she did with her mother, Joan Macdonald, Train With Joan™, who lost 70 lbs in her 70s and when on to become a Fitness Influencer.
Michelle now has her own Fitness App launching in the fall of 2024, Stronger By Design™ as well as this podcast by the same name.
Join us on Stronger by Design to discover how to cultivate resilience, achieve lasting fitness, and empower yourself for a healthier, more vibrant future. This podcast is specifically tailored for women passionate about longevity, resilience, strength and fitness, providing them with the knowledge and motivation to transform their lives.
How to Start Changing the Narrative About Women’s Bodies and Aging | Alyssa Ages
Episode 19
Tuesday, April 30, 2024 • Duration 34:17
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
How Strength Training Helps You Push Past Limits In and Out of the Gym | Alyssa Ages
Episode 18
Tuesday, April 23, 2024 • Duration 26:23
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 WomenPodcast, 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.
Three Inspiring Stories of Cancer Survival and Proactive Health Advocacy | Kelly Gahr | Tamara Johnson | Leigh Fernandez
Episode 17
Tuesday, April 16, 2024 • Duration 58:02
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.
How Exercise, Stress, and Sleep Impact Your Cognitive Health | Dr. Ayesha Sherzai
Episode 16
Tuesday, April 9, 2024 • Duration 21:41
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
Easy Diet Changes Your Brain (and Body) Will Love | Dr. Ayesha Sherzai
Episode 15
Tuesday, April 2, 2024 • Duration 39:00
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
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How to Approach Menopause More Holistically | Dr. Jen Gunter
Episode 14
Tuesday, March 26, 2024 • Duration 17:42
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
Beware of Biases, Myths, and Pseudoscience Within Women’s Healthcare | Dr. Jen Gunter
Episode 13
Tuesday, March 19, 2024 • Duration 47:30
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
The Globe and Mail
Mentioned In How to Start Changing the Narrative About Women’s Bodies and Aging with Alyssa Ages
Her debut book,Secrets of Giants: A Journey to Uncover the True Meaning of Strengthwas featured in The New York Times and Publisher’s Weekly, among others. It is part personal narrative, part research mission, part midlife crisis odyssey into the world of strength to answer the question: What if strength isn’t about how much we can lift, but how we manage life’s struggles?
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.
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