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.

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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.

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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

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 insights, David shares how to thrive beyond 50 and become the most powerful version of yourself yet.

Favourite Moments:

0:09 The Death Trap of Comfort Culture

4:54 Hospitalized at 49: A Life-Changing Health Crisis

13:11 Hard Isn't Impossible: Rebuilding Strength at Any Age

23:05 Reinvention is Real: Creating Your Next Chapter

"Our greatest obstacle is our poverty of imagination about what’s possible." - David Stewart

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

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 gym as a goal for growth

17:35 “Growth is messy—and the gym is the one place where failure should be your goal.”

32:27 Train to true failure to unlock real progress

41:08 Overcoming jealousy and self-doubt on the pro stage

"Growth is messy—and the gym is the one place where failure should be your goal."

GUEST: COURTNEY USTRZYCKI

Website | Email | TikTok | Instagram | YouTube | Posing mobility program | NPC Bikini & Fit Model posing manual

I’m a passionate and dynamic leader in the bodybuilding world, specializing in posing and competition prep within the NPC Federation. My journey started in the world of powerlifting, where I first built my foundation as both an athlete and a coach for lifestyle clients. In 2019, I made the leap into bodybuilding—a transformation that reshaped not only my physique but also my mindset and approach to life. This evolution drove me to become the coach I am today, bringing a blend of real-world experience, research-backed strategies, and genuine, relatable insights to every athlete I work with.

CONNECT WITH MICHELLE

Website | Instagram | YouTube | Facebook

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.

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

Where to Watch/Listen:

• Website
• Apple Podcasts
• Spotify
• YouTube

Are women being sold a myth about fitness during menopause?

Michelle MacDonald sits down with Dr. Allan Bacon—a former surgeon turned physique coach—for a frank, science-backed conversation on women’s health and fitness, the damaging fads targeting midlife women, and the importance of cultivating a healthy mindset over quick fixes.

They explore the psychological traps of crash diets, the false promises of hormone-focused programs, and the influence of social media pseudoscience.

Dr. Bacon breaks down how personal growth comes from evidence-based training, not magical shortcuts, and offers empowering truths about body composition, strength training, and navigating menopause with resilience and logic.

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

WHAT TO LISTEN FOR

0:38 Why Smart Women Fall for Fitness Fads

3:14 Menopause Marketing A Feeding Frenzy

11:44 Just Lift Heavy The Most Misleading Advice

13:29 Do Men and Women Build Muscle the Same

20:32 Age-Related Muscle Loss What's Really Happening

28:22 Women Are Not Large Mice

32:39 The SWAN Study Hope for Midlife Women

GUEST: DR. ALLAN BACON, DDS, CPT, PBC, USAPL-CC, CNC, PN1

Website | Instagram | YouTube | Facebook Group

CONNECT WITH MICHELLE

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What does it take to rebuild your life from the inside out?

With host Michelle MacDonald, Tiffany reveals the turning point that forced her to choose between continuing a destructive path or finally taking full ownership of her healing.

Tiffany Owen opens up about the series of traumas that once defined her — from discovering at 29 that her father wasn’t her biological dad, to surviving sexual abuse, multiple toxic marriages, addiction, and suicide attempts.

But this isn’t just a story of suffering. It’s one of courageous transformation.

Through personal responsibility, radical honesty, and daily mindset work, she emerged not just sober, but spiritually and emotionally empowered.

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

KEY MOMENTS

2:49 “Congratulations, you’re at rock bottom—transformation starts here.”

3:55 Inside the victim mindset and functional chaos

6:45 “Extreme giving” as a masked cry for self-worth

11:01 The moment her husband said, “You can’t come home.”

16:45 How self-help podcasts and books saved her life

21:11 Dismantling perfectionism and building authenticity

24:00 The non-negotiables that rewired her mindset

30:11 Meditation, Joe Dispenza, and the power of daily practice

GUEST: TIFFANY OWEN

Website | Instagram | Facebook | LinkedIn | TikTok

Wounded To Warrior: How to Participate in Your Own Rescue Book

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What if aging was less about erasing time and more about owning your evolution?

Michelle MacDonald sits down with renowned plastic surgeon Dr. Martin Jugenburg to unpack the real reasons high-achieving women over 40 are exploring cosmetic procedures—not to chase youth, but to enhance self-respect, confidence, and alignment.

From breast lifts and tummy tucks to emotional readiness and ethical practice, he breaks down myths about vanity, aging, and quick fixes.

Dr. Jugenburg shares powerful insights about skin elasticity, realistic expectations, and the future of surgical enhancement in a performance-forward, longevity-focused lifestyle.

Whether you're surgery-curious or simply refining your aging approach, this episode gives you both science and soul.

Leave a rating for this podcast with one click https://ratethispodcast.com/michellemacdonald

KEY MOMENTS

1:42 — Taboo No More: Why Women Are Talking About Surgery

3:57 — Refinement Over Reinvention

9:23 — The Most Self-Honoring Reason for Surgery

14:50 — Why Social Media Can Mislead Your Surgical Goals

23:39 — What’s Actually Worth It in Skin Treatments?

26:48 — Cellulite: The Billion-Dollar Problem With No Cure

33:53 — The Psychological Side of Fitness and Surgery

43:36 — Facelift Recovery: How Long Before You Zoom?

GUEST: DR. MARTIN JUGENBURG

Website | Instagram | Six Surgery Instagram

CONNECT WITH MICHELLE

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