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 pursuing sustainable personal growth through evidence-based training and nutrition.

Favorite Moments:
0:12 Why most women aren't lifting — and why that’s a bigger problem

6:43 The real recommended protein intake for women over 40

13:56 What the research actually says about 40g of protein post-workout

33:11 The quality of life case for building strength and power after 40

"I'm more afraid of women not lifting weights at all than I am of them lifting the wrong way."

GUEST: DR. STUART PHILLIPS

McMaster University | X | Linktree | Instagram

Dr. Stuart Phillips is a distinguished professor and Tier 1 Canada Research Chair in Skeletal Muscle Health at McMaster University. His research focuses on how nutrition and exercise impact skeletal muscle protein turnover, especially in the context of aging and sarcopenia. He is also the director of the Physical Activity Centre of Excellence (PACE) and the McMaster Centre for Nutrition, Exercise, and Health Research.

CONNECT WITH MICHELLE

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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

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 From Fitness Professional to Female Physiology Researcher
• 6:44 Why Cycle Syncing Misses the Mark for Strength Training
• 19:46 The Truth About Fat Loss During Menopause
• 28:22 The Trade-Off Between Extreme Leanness and Quality of Life
• 34:42 Why Muscle Growth Matters More Than Constant Fat Loss

“The basics work. Don’t let fear-based or overcomplicated messaging distract you from the fundamentals that build strength and health.”

GUEST: LAUREN COLENSO-SEMPLE

MASS Research Review | LinkedIn | Instagram

Full Guest Bio:
I am a muscle physiology researcher and science communicator with a Ph.D. in Integrative Physiology from McMaster University and a M.S. in Exercise Science from the University of South Florida. My work focuses on the influence of ovarian hormones on exercise-induced adaptations. I am also an expert fitness professional with years of practical experience in strength & conditioning and sports nutrition, and I am a co-owner of the MASS Research Review.

CONNECT WITH MICHELLE

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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 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 personal growth, it’s a powerful reminder that aging well is a skill—and a choice.

Favourite Moments:

3:17 Sleep as the Cornerstone of Longevity

7:32 How HRV Can Help You Train Smarter

13:28 Using Breathwork and Body Awareness to Recharge

18:19 The Two Core Beliefs That Hold People Back

"You are the sum of the five people around you—choose wisely."

GUEST: DAVID STEWART

Ageist Magazine | Super Age | X | LinkedIn | Instagram | You Tube | Facebook

David is a media innovator and a passionate advocate for redefining aging. With decades of experience in high-profile creative work and a bold personal philosophy on living fully, David launched Super Age to champion imagination, curiosity, and the science of living long while living well.

CONNECT WITH MICHELLE

Website | Instagram | YouTube | Facebook | X

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