Stronger by Design for Women with Michelle MacDonald
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...
Why Do Women Struggle with Sleep and How Can They Fix It? | Dr. Woganee Filate
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 fou...
The 6 Health Metrics that Could Save Your Life | Dr. Amy Louis Bayliss
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 empower...
Why Clients Ghost Their Coaches and How to Bring Them Back | Kasey Jo Orvidas
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 fost...
Strong, Not Small: Redefining Women’s Fitness | Lena Cheng
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 Mind...
Why MENOPAUSE Conversations MATTER | Angela Macgregor
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.
Muscle, Menopause & Metabolism | Dr. Stuart Phillips
What’s the truth about protein, strength training, and women’s health past 40?
Michelle MacDonald is joined by world-renowned muscle metabolism expert, Dr. Stuart Phillips, a leading researcher from McMaster University. They dive deep into what women over 40 need to know about muscle loss, optimal protein intake, and the truth about strength training. Dr.Phillips shares the science behind aging and metabolism, dispels persistent fitness myths, and explains how to actually preserve muscle and stay powerful into your fifties and beyond. The duo share tips for anyone serious about cultivating a healthy mindset, building a fitness mindset, and...
Science-Backed Fitness for Women Over 40 | Lauren Colenso-Semple
Are women being misled by flashy fitness trends that ignore the science?
Michelle MacDonald welcomes Dr. Lauren Colenso-Semple, one of the world’s leading researchers in female exercise physiology. Together, they dismantle popular but unproven trends like cycle syncing, oversimplified menopause nutrition hacks, and hormone-based fear messaging. Lauren explains what the evidence truly says about training, fat loss, and muscle growth for women in all life stages, including the menopause transition. Listeners will walk away with science-backed strategies for building strength, protecting metabolic health, and avoiding common fitness traps.
Favorite Moments (timestamped bullet points):
2:30 Fro...Aging STRONGER Starts Here | David Stewart
What if your most empowered, energized years are still ahead of you? Discover how thriving after 50 isn’t just possible—it’s a strategy.
Michelle MacDonald welcomes back David Stewart, founder of Ageist and Super Age, for part two of their dynamic conversation. A pioneer in the space of modern aging, David shares science-backed insights into optimizing physical health, mental clarity, and personal agency after 50. From strength training and protein intake to managing stress and cultivating a growth-driven community, this episode is packed with actionable tips and inspiring mindset shifts. Perfect for women looking to fuse fitness with p...
Resilience is AGELESS | David Stewart
What if everything you've been told about aging is wrong—and your best, boldest chapter is just beginning?
Michelle MacDonald welcomes David Stewart, founder of Ageist and Super Age, a pioneering voice in the pro-aging movement. Once a world-traveling fashion photographer, David’s life was upended by a rare autoimmune disorder at 49. His recovery sparked a mission to redefine aging through fitness, health, and mindset. Michelle and David explore how physicality fuels optimism, the dangers of comfort culture, and how reinvention is not only possible but vital at any age. With decades of wisdom and cutting-edge longevity insi...
Lessons Learned from Contest Prep | Courtney Ustrzycki
What if true progress means actively seeking failure?
Michelle MacDonald sits down with Courtney Ustrzycki—IFBB Pro athlete, posing coach, and former powerlifter—for a deep dive into the mental and physical evolution required for elite competition. Courtney shares her journey from resisting bodybuilding to becoming a professional, all while navigating mindset shifts, vulnerability, and the messy realities of growth. They explore how discipline trumps motivation, why balance isn’t always the answer, and what it means to push past self-imposed limits.
WHAT TO LISTEN FOR
0:32 Redefining failure in the...
Midlife Muscle, Minus the Myths | Dr. Allan Bacon
Are women being sold a myth about fitness during menopause?
Michelle MacDonald welcomes Dr. Allan Bacon—a former surgeon turned physique coach—to dismantle the pervasive myths sabotaging women’s health and fitness over 35. From misleading menopause advice to social media pseudoscience, Dr. Bacon breaks down the real science behind sustainable fat loss, muscle building, and mental resilience. They tackle how evidence-based strategies—not fear-mongering fads—empower women to take charge of their bodies with logic, not gimmicks.
WHAT TO LISTEN FOR
1:40 Women Are Not Large Mice
11:44 The Problem with “Just...
Healing Isn’t Pretty—But It’s Powerful | Tiffany Owen
What does it take to rebuild your life from the inside out?
Michelle MacDonald sits down with Tiffany Owen, fitness and mindset coach and author of Wounded to Warrior. Tiffany’s journey from trauma, addiction, and self-sabotage to healing and empowerment is nothing short of extraordinary. She opens up about how discovering devastating family secrets, surviving abuse, and battling perfectionism nearly cost her everything—including her life. Through courage, self-discipline, and a relentless pursuit of personal growth, Tiffany now empowers women to reclaim their health, mindset, and worth.
WHAT TO LISTEN FOR<...
Aging Boldly: A Real Talk on Plastic Surgery | Dr. Martin Jugenburg
What if aging was less about erasing time and more about owning your evolution?
Michelle MacDonald welcomes renowned plastic surgeon Dr. Martin Jugenburg, the founder of the Toronto Cosmetic Surgery Institute and a leading voice in ethical, innovative aesthetic medicine. Together, they unpack the evolving role of plastic surgery for women 40+, especially high achievers dedicated to health, fitness, and personal growth. From redefining aging and busting vanity myths to navigating emotional readiness and realistic expectations, this episode offers deep insights for women who want to feel fully aligned with how they look, lead, and live. This isn’t a...
Muscle GAIN Without the PAIN | Hattie Boydle
Are you chasing muscle gains but sabotaging your progress without even realizing it?
Michelle MacDonald teams up again with elite coach and world champion Hattie Boydle to shatter myths about building strength, especially for women.
They dive deep into why mastering mobility and core strength is crucial before adding heavy loads, how to fuel your body for true muscle growth (hint: carbs and fats are your friends), and the mindset shifts needed to fall in love with the slow, steady journey to greatness.
This isn’t about shortcuts — it’s about building a body (and...
What’s KILLING Your GLUTES GAINS? | Hattie Boydle
Want to Build Muscle Like a Pro? Start at Your Feet.
Hattie Boydle drops truth bombs about what really builds a strong, sculpted physique—and it’s not what most people think.
Michelle MacDonald sits down with the five-time pro titleholder and elite physique coach to explore why intensity trumps volume, how weak feet might be killing your glute gains, and why a proper movement screen is essential before adding load.
Hattie dives deep into beginner vs. advanced training phases, how to assess true effort, and the misunderstood magic of training at maintenance before...
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 sho...
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 fre...
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 t...
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 h...
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 brea...
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...
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 redefinin...
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.<...
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-u...
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...
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 ho...
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...
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...
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 findin...
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 episod...
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 LIST...
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...
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...
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.
Sinc...
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 set...
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 set...
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...
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...
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...
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 th...
