Procrastination, self-doubt, and overwhelm can feel like an endless loop, but what if the key to breaking free was as simple as noticing?

Michelle MacDonald continues her conversation with Michelle Baty to dive even deeper into the neuroscience of real change. 

They explore why self-awareness alone isn’t enough and how self-management is the real game-changer.

From practical strategies to rewire habits, to understanding the role of safe social support, this episode is packed with science-backed insights to help you create lasting transformation. 

If you've ever felt stuck in a cycle of hesitation or resistance, this conversation will give you the tools to break through and move forward with confidence.

WHAT TO LISTEN FOR

02:05 – The Psychology of Change

12:32 – The Lowest Hanging Fruit Strategy

21:27 – The Two Most Powerful Skills for Growth

35:51 – You’re Not Lazy, You’re Overloaded

GUEST: MICHELLE BATY

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What if slowing down is the secret to getting ahead?

Michelle sits down with neuroscientist Michelle Baty to explore the powerful paradox of progress: Slower is Faster. 

In a world obsessed with speed and efficiency, Michelle Baty breaks down the neuroscience behind why real, lasting change comes not from pushing harder, but from being in the right neurological state. 

They dive into the two fundamental states of the nervous system—Protective vs. Connective—and how recognizing these states can help us break free from self-sabotage, build resilience, and finally make the changes that stick. 

WHAT TO LISTEN FOR

03:20 – The “Slower is Faster” Effect: Why more effort isn’t always better

13:51 – Self-sabotage or survival? The truth about why we revert to old patterns

23:21 – The hidden stressors that make transformation harder

26:33 – The Catch-22 of Change: Why you need energy to build energy

GUEST: MICHELLE BATY

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Feeling like your New Year's resolutions are slipping away? You’re not alone—but Joan MacDonald is here to inspire you to keep going. 

Michelle sits down with her, Joan, to discuss how she's maintained her incredible 70-pound weight loss for nearly a decade—without being perfect. 

Joan shares her no-nonsense approach to health, fitness, and aging with vitality, proving that consistency trumps perfection every time. 

From overcoming injuries to staying out of the nursing home, Joan’s wisdom will give you the motivation you need to stay on track and prioritize your well-being.

WHAT TO LISTEN FOR
06:16 – The Power of Habit Stacking: Small Changes, Big Results
11:03 – Choose Your Hard: Avoiding the Nursing Home Mindset
22:19 – Motion is Lotion: Overcoming Pain Through Movement
27:22 – Never Throw in the Towel: Finding Alternative Ways to Train

GUEST: JOAN MACDONALD
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What if the key to transformation isn’t in doing more but in reframing how we see ourselves?

Carol Elizabeth shares her journey through breast cancer, personal reinvention, and the art of finding joy in the everyday.

From embracing the power of reframing challenges to transforming her body and mindset, Carol offers a heartfelt masterclass on silencing the inner critic and tuning into the inner coach and guide.

Her story isn’t just about fitness and resilience—it’s about redefining what it means to live fully, no matter where you are in life.

WHAT TO LISTEN FOR
01:29: “You’re not battling; you’re journeying”—how language shifts perspective
08:27: The U3 Framework: Inner critic, coach, and guide
32:52: Loving every version of yourself in the process of transformation
39:19: Supporting women in all stages of their fitness journey

GUEST: CAROL ELIZABETH, Transformational Speaker | Success Coach | Author
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What does it take to break free from addiction, transform your life, and become a source of inspiration to others?

Michelle chats with Brittney Carbone, a fitness model, health coach, and addiction recovery advocate, as she shares her powerful story of overcoming emotional eating, alcoholism, and self-sabotaging behaviors.

Brittney opens up about her struggles, pivotal turning points, and the actionable strategies that helped her rebuild her life, including her signature Stoplight Strategy.

From cultivating self-love through fitness to the transformative power of community, Brittney's journey is a tribute to resilience and purpose-driven living.

WHAT TO LISTEN FOR
03:52 Self-sabotage: from addiction to the "gray area"
08:24 A life-changing wake-up call
14:27 The Stoplight Strategy: red, yellow, and green foods and behaviors
27:30 Surround yourself with people who inspire growth

GUEST: BRITTNEY CARBONE
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What if burnout, guilt, and overwhelm could be your greatest teachers?

Michelle welcomes Heather Chauvin, a leadership coach, TEDx speaker, and author of Dying to Be a Good Mother.

Heather shares her life-altering journey through stage 4 cancer and the pivotal lessons that transformed her survival into a life of thriving.

With raw honesty, she delves into her concept of "energetic time management," revealing how prioritizing feelings, respecting boundaries, and managing emotional energy can lead to profound personal growth.

WHAT TO LISTEN FOR
03:49 – Why cancer wasn’t Heather’s wake-up call but a turning point
17:26 – Managing emotional resistance and guilt to unlock joy
35:39 – Talking to your emotions: a unique approach to addressing triggers
49:02 – Redefining self-care as self-respect and why it matters

GUEST: HEATHER CHAUVIN
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Is your fitness routine empowering or punishing?

Dr. Alyssa Olenick, PhD in Exercise Physiology, shares her science-backed approach to redefining fitness for women.

From prioritizing performance over aesthetics to integrating cardio, strength, and smart nutrition, Alyssa reveals how to break free from diet culture and embrace hybrid training.

Whether you're building muscle, improving endurance, or navigating menopause, this episode is packed with actionable advice to help you thrive at every stage of life.

WHAT TO LISTEN FOR
05:54 - Longevity through joyful training
16:03 - Why gaining muscle changes everything
24:18 Cardiovascular training made simple
45:44 - Minimal cardio for maximum benefit 

GUEST: ALYSSA OLENICK
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What if you could approach your nutrition without the guilt, anxiety, or restrictive rules?

Michelle and Abby Langer, a registered dietitian, explore practical tips for healthier, more intuitive eating and shares why we need to change the narrative on aging, celebrating life’s natural changes with confidence.

Abby explains how to distinguish between emotional and physical hunger, and why learning to identify the difference can be empowering rather than shaming.

She also takes a strong stance on the benefits – and limitations – of medications like Ozempic, exploring when they might be a good option and how to combine them with holistic strategies for long-term health.

WHAT TO LISTEN FOR
4:50 Red flags for disordered eating behavior
12:53 Predatory marketing to menopausal women
17:52 Biases in trusting influencers with weak science
34:44 Addressing “food noise” and the complexity of hunger

GUEST: ABBY LANGER
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Are you constantly bombarded by conflicting nutrition advice?

Michelle digs into this with expert dietitian Abby Langer to debunk myths and tackle restrictive eating trends that make food feel like a minefield.

With over two decades of experience, Abby shares her insights on finding a healthy middle ground in our relationship with food, exploring topics from emotional hunger to the myths surrounding sugar.

Discover how embracing the “gray area” can lead to a more fulfilling relationship with eating, one where joy and nutrition coexist.

WHAT TO LISTEN FOR
06:17 Abby’s Method for Overcoming Food Triggers
18:07 Recognizing Disordered Eating
24:31 Understanding the Root of Food Cravings
29:56 Key Differences Between Physical and Emotional Hunger

GUEST: ABBY LANGER
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What if success isn’t just about winning but about loving the process of becoming who you’re meant to be?  

In this episode, Michelle and author Joshua Medcalf dives deep into the power of self-awareness, the importance of doubling down on strengths, and the art of finding joy even in life’s hardest moments.  

Joshua shares stories about his personal struggles with self-doubt and societal expectations, while emphasizing the value of resilience and staying true to oneself. 

WHAT TO LISTEN FOR
01:34 - Three Underrated Superpowers: Listening, Reading, and Self-Awareness
12:55 - Internal Contracts: Why We Quit on Ourselves
16:43 - The Power of Showing Up
30:22 - Reframing Setbacks: Finding Meaning in Hardship 

GUEST: JOSHUA MEDCALF, Founder of Train to be Clutch
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