Stronger by Design for Women with Michelle MacDonald

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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How do you break through the toughest barriers in life?  

In this episode, Michelle and Joshua Medcalf discuss his book "Pound the Stone" and dive deep into the relentless pursuit of consistency, grit, and mental toughness. 

The conversation revolves around facing life’s challenges, understanding the power of intentional living, and embracing the mundane to achieve greatness. 

Michelle and Joshua explore concepts like the metaphor of pounding the stone, navigating life's darkest moments, and the importance of taking oneself seriously. 

They also touch on self-belief, the art of letting go, and finding harmony between ambition and personal well-being. 

WHAT TO LISTEN FOR
06:25 - Finding purpose beyond achievements and success
13:53 - Discovering the seven lessons from "Pound the Stone"
25:52 - Breaking free from limiting beliefs and rewriting your story
35:26 - Taking oneself seriously to inspire change 

GUEST: JOSHUA MEDCALF, Founder of Train to be Clutch
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What drives someone to choose a difficult, unconventional path over a more traditional, comfortable one?  

In this episode, host Michelle and Joshua Medcalf, author of Chop Wood, Carry Water, dives into his unique journey, from living in a gym closet to mentoring athletes and professionals on mastering mental toughness.  

Joshua’s story is evidence to choosing purpose over safety, embracing discomfort, and committing to the process rather than the outcome. 

Through candid conversations, Joshua reveals how simple, consistent actions and a growth mindset can lead to extraordinary results.  

This is an episode full of insights on perseverance, faith, and the power of doing the basics right. 

WHAT TO LISTEN FOR
06:28 From Last Pick to Athlete of the Week: Mental Toughness
17:56 The Power of Mundane Consistency: Why Basics Matter
33:11 Why Focusing on the Process Will Always Win
41:57 Upgrade Your Life, Hire a Coach: Medcalf’s Call to Action 

GUEST: JOSHUA MEDCALF, Founder of Train to be Clutch
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Could you be sabotaging your fitness with improper breathing?  

In this episode, Michelle and Brianna Battles uncover the hidden challenges women face when training during and after pregnancy.  

They dive into the intricacies of Diastasis Recti, the crucial role of pelvic floor health, and why breathing techniques matter more than you think.  

This conversation is a must-listen for women looking to navigate the "messy middle" of postpartum fitness, offering practical tips, expert advice, and a fresh perspective on how to truly support your body through its remarkable transformations. 

WHAT TO LISTEN FOR
01:20 - The double standards in male vs. female conditioning
09:38 - Cues for breathing during deadlifts
16:23 - The importance of gradual postpartum recovery
27:52 - The role of progressive overload in postpartum fitness 

GUEST: BRIANNA BATTLES
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Is it possible to keep up with intense athletic training during pregnancy, or is it time to rethink your routine?  

In this episode, Michelle and Brianna Battles dive deep into the unique challenges and misconceptions faced by female athletes as they navigate the complexities of pregnancy, postpartum, and beyond. 

Brianna Battles, a relentless advocate for women's health, shares her journey and expert advice on how to balance fitness with the physiological and psychological changes of motherhood.      

WHAT TO LISTEN FOR
04:55 – Managing Postpartum Expectations
08:58 – Redefining Fitness Goals for Longevity
13:44 – Foundational Health Tips for Pregnancy
24:14 – Tracking Your Cycle and Hormone Health 

GUEST: BRIANNA BATTLES
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CONNECT WITH MICHELLE
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Are you tired of cookie-cutter coaching approaches that don’t cater to your unique needs?  

In this episode, Michelle and Victoria Scott dive into the critical importance of personalized communication in coaching, especially for women over 35 focused on fat loss and muscle building.  

They unpack how understanding each client's preferences can lead to better results, why patience and long-term commitment are key, and the pitfalls of one-size-fits-all fitness plans.  

WHAT TO LISTEN FOR
3:52 - The Diversity of Client Preferences
13:51 - The Timeline for Achieving Ideal Body Composition
18:19 - The Role of Genetics in Fitness
25:42 - Staying Motivated and Focused on Long-Term Goals 

GUEST: VICTORIA SCOTT
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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.