Stronger by Design for Women with Michelle MacDonald

The Biggest Muscle-Building Mistakes with Max Coleman

What builds muscle... and what have we been getting wrong?In this episode of Stronger By Design, Michelle MacDonald sits down with exercise science researcher Max Coleman, MS, to separate evidence from internet fitness myths.A respected researcher, coach, and educator, Max earned his master's degree under renowned hypertrophy researcher Dr. Brad Schoenfeld and is known for translating complex exercise science into practical, real-world advice. Through his social media channels, he makes the latest research accessible while helping lifters focus on what truly matters.Together, Max and Michelle unpack the three variables that drive muscle growth: effort, progression, and training volume, while explaining why concepts like training to failure, progressive overload, and optimal volume are so often misunderstood.You'll learn:Does every set need to go to failure?How many sets are enough to build muscle?The biggest misconception about progressive overload.How to know if you're training hard enough.How little training is needed to maintain muscle.Why progress photos may be your best measurement tool.Practical strategies for building muscle when time is limited.Favorite Moments1:34 The 3 Things That Actually Build Muscle3:30 Do You Really Need to Train to Failure?8:17 How to Know If You're Actually Training Hard Enough10:59 The Progressive Overload Mistake Almost Everyone Makes14:16 Why Building Muscle Is Supposed to Feel Uncomfortable20:25 Why Adding Weight Every Week Isn't Progress21:31 Progress Photos Beat the Scale Every Time24:25 How Many Sets Does It Actually Take to Build Muscle?26:57 The Shocking Truth About Maintaining Muscle29:30 Can You Really Maintain Muscle in Just 30 Minutes?35:21 The Smarter Way to Bring Up Lagging Muscle Groups39:43 The First 3 Things to Fix If You're Not Growing41:18 Fitness Is Simple... But It's Not Easy42:08 Why You Probably Are Making More Progress Than You Think Whether you're new to lifting or you've been training for years, this conversation will help you cut through the noise, train with confidence, and focus on the principles that actually produce results.GUEST: MAX COLEMAN, MSMax Coleman is an exercise science researcher, educator, and strength coach specializing in muscle hypertrophy and resistance training. He earned his M.S. in Exercise Science from Lehman College under the mentorship of renowned hypertrophy researcher Dr. Brad Schoenfeld and is pursuing doctoral studies in exercise science. Max is known for translating complex scientific literature into practical, evidence-based guidance through his popular social media content, helping lifters and coaches better understand what the research actually says about building muscle, training volume, effort, progression, and exercise selection.Follow Max ColemanInstagram: https://www.instagram.com/coleman.et.al/HOST: MICHELLE MACDONALDMichelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known internationally for her evidence-based approach to women's fitness, Michelle has coached thousands of women since 2012 through strength training, nutrition, and mindset. She is a Physique Champion, ISSA Strength and Conditioning Specialist, co-founder of Tulum Strength Club, and founder of The Wonder Women (TWW). Michelle is also recognized for helping inspire the remarkable transformation of her mother, Joan MacDonald (Train With Joan™), and continues to empower women to redefine aging through science-backed fitness education and coaching.==========================================================If this conversation gave you something to think about, subscribe so you never miss an episode. New conversations drop regularly, all built around the same goal: giving you the tools to take your health and performance seriously, for the long term.==========================================================Stronger by Design Podcast🎙️ Spotify: https://open.spotify.com/show/7uljSBX7oSNQWhDVutk29m🎙️ Apple Podcasts: https://podcasts.apple.com/us/podcast/stronger-by-design-for-women-with-michelle-macdonald/id1677831398==========================================================Connect with Michelle:📸 Instagram: https://www.instagram.com/michellemacdonaldofficial/📘 Facebook: https://www.facebook.com/michelle.macdonald.yhhedonista▶️ YouTube: https://www.youtube.com/@michellemacdonaldofficial🔗 Website: https://www.michellemacdonaldofficial.com/

The Menopause BOOM: Science vs Marketing with Dr. Sarah Berg

What if the menopause industry isn't failing women but instead  it's deliberately targeting them?Michelle MacDonald sits down with scientist, physician, and Selfority founder Dr. Sarah Berg for a conversation that pulls back the curtain on how a $15 trillion industry is built on the gap between what women need and what medicine has historically given them. Together they unpack why midlife women have become the most targeted consumer demographic in wellness, how the "natural" hormone narrative that exploded after the 2002 WHI study opened the door for an entire compounding market, and why so many women are making major health decisions at 3am while sleep deprived and algorithmically cornered. They also dig into the science of the placebo effect including why supplement companies deliberately build their packaging around the same 4 to 8 week window that research shows produces maximum placebo response and what it means to advocate for yourself in a space designed to exploit your vulnerability. This is an episode for every woman who has ever wanted to optimize her health and found herself wondering whether she's being helped or just sold to.Favorite Moments1:35 Why Women Over 50 Are a $15 Trillion Target3:21 The Group Text Is the New MLM7:41 How the 2002 Hormone Scare Built the Compounding Market9:42 Bioidentical Hormones: What the Word Actually Means13:34 The Placebo Study That Should Make You Rethink Every Supplement You've Bought15:27 Why Supplement Packaging Says "Wait 4 to 8 Weeks" and It's Not an Accident17:38 The 2002 Sham Knee Surgery That Proves the Brain Is the Most Powerful Drug We Have24:44 The DUTCH Test: What It Is, What It Can't Do, and Why It Often Leads to a Supplement Stack29:38 Drunk Buying at 3am: Sleep Deprivation, Algorithms, and the Menopause Marketing Machine35:32 Why Your Jeans Stopped Fitting - The Estrogen & Visceral Fat Connection41:36 Skinny Check vs. Frailty Check: The Reframe Women Actually Need46:34 What's Coming: The $24 Billion Menopause Research Bill and Medical School Curriculum Change"They're taking it because they're getting humbled relentlessly by the story that their bodies are broken. And so they're not even looking at the big levers." ~ Dr. Sarah BergGUEST: DR. SARAH BERGFounder, Selfority | Principal Scientist, Unbiased ScienceInstagram: https://www.instagram.com/selfority/Website: https://www.selfority.com/Dr. Sarah Berg is a physician-scientist and fierce advocate for evidence-based communication in women's health. As a Principal Scientist with the Unbiased Science team, she brings clinical expertise and a sharp eye for predatory marketing to one of the most underserved areas in medicine. Through Selfority - a name she built to say "self priority" out loud - she is on a mission to make sure women have the information they actually need to make informed decisions about their health, not just the information someone is trying to sell them.About Michelle: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.==========================================================If this conversation gave you something to think about, subscribe so you never miss an episode. New conversations drop regularly, all built around the same goal: giving you the tools to take your health and performance seriously, for the long term.==========================================================Stronger by Design Podcast🎙️ Spotify: https://open.spotify.com/show/7uljSBX7oSNQWhDVutk29m🎙️ Apple Podcasts: https://podcasts.apple.com/us/podcast/stronger-by-design-for-women-with-michelle-macdonald/id1677831398==========================================================Connect with Michelle:📸 Instagram: https://www.instagram.com/michellemacdonaldofficial/📘 Facebook: https://www.facebook.com/michelle.macdonald.yhhedonista▶️ YouTube: https://www.youtube.com/@michellemacdonaldofficial🔗 Website: https://www.michellemacdonaldofficial.com/

Peptides Exposed: Truth About Lab-Use Compounds | BPC-157 & More | Leigh Baxt, PhD

What if the peptide your favorite influencer is swearing by has never once been tested in a human clinical trial?Michelle MacDonald sits down with drug development scientist Leigh Baxt, PhD  for a conversation that cuts straight through the wellness peptide industry.Together they break down how drugs actually make it from an idea to FDA approval, why 99% of them never do, and what it means that the peptides flooding your social media feed are, in most cases, sitting at the very earliest stage of that process with almost no human data behind them. This episode digs deep into BPC-157 specifically, examining why the science raises serious red flags, and what informed consent actually sounds like when a clinician is promoting something with this little evidence. This information is essential listening for women who want to take charge of their health, cut through the marketing noise and make truly informed decisions.Favorite Moments1:57 The Staggering Failure Rates Behind Every Drug You've Ever Taken3:07 From Idea to FDA Approval: What the Process Actually Looks Like5:28 BPC-157: Why the Red Flags Are Hard to Ignore12:49 Stacking Peptides & the Drug Interaction Problem Nobody Talks About16:30 When Clinicians Become Marketers22:21 How to Use ClinicalTrials.gov to Check the Evidence Yourself28:22 The Patent Myth That Peptide Promoters Keep Repeating"I want people to be informed. I want them to understand what data does and doesn't exist. Most importantly, I want them to be able to differentiate data from marketing — because even the most seasoned scientists can get sucked in." — Leigh Baxt, PhDGUEST: LEIGH BAXT, PhD - DRUG DEVELOPMENT SCIENTISTInstagram | LinkedInLeigh works in early-stage preclinical drug development, the phase where 90% of ideas fail before they ever reach a human. Her work focuses on understanding whether promising biological mechanisms can actually be turned into safe, effective therapeutics. She volunteers her expertise with the Unbiased Science team to help the public understand how medicines are made, why the vetting process matters, and how to tell the difference between data and marketing.CONNECT WITH MICHELLEWebsite | Instagram | YouTube | Facebook | XAbout Michelle: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 YouTubeLeave a rating for this podcast with one click.Nothing in this video or podcast constitutes medical advice. Always consult a qualified healthcare professional before making changes to your health or fitness routine.

The Pelvic Floor Fix ALL Women Need to Know | Dr. Rachel Selman

What if the reason your lifts, runs, or rotational power feel off has nothing to do with motivation—and everything to do with pelvic floor coordination?Michelle MacDonald sits down with pelvic health and performance specialist Rachel Selman for a conversation that bridges the gap between rehab and real athletic training. Together, they explore how the pelvic floor functions in loaded movement, why Kegels alone are not enough, and how women…especially midlife female athletes, can progress from foundational control to strength, rotation, deceleration, and power. Rachel breaks down the role of breath, pressure, thoracic rotation, hip internal rotation, and movement coordination in a way that is practical, evidence-based, and immediately useful. This episode is especially valuable for women interested in Women’s Health and Fitness, a stronger Fitness Mindset, and long-term Personal Growth in how they train and move.Favorite Moments1:47 The Pelvic Floor Is a Dimmer Switch, Not an On/Off Button6:00 "Strength Gives Permission to Soften"19:57 The Four-Phase Progression: Control, Function, Strength, Power36:13 Once a Month: The Pelvic Floor Check-In Protocol for Symptom-Free Athletes"Strength gets permission to soften. If I strengthen a muscle that's overactive, what I actually notice is that it will follow by softening." – Dr. Rachel SelmanGUEST: DR. RACHEL SELMAN, PT, DPT, CERT-DN, CSCS, CPSS, TPI CERTIFIEDWebsite | Instagram | LinkedIn | Synthesis AppFull Guest Bio: Dr. Rachel Selman is a pelvic health and performance specialist who helps women connect pelvic floor function to strength, movement, and athletic performance. Her work focuses on practical, evidence-informed strategies that go beyond traditional pelvic floor training, helping women improve coordination, stability, and confidence in everything from lifting and running to everyday life. She is known for making complex pelvic health concepts accessible and relevant for active women, coaches, and athletes.CONNECT WITH MICHELLEWebsite | Instagram | YouTube | Facebook | XFull 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 YouTubeLeave a rating for this podcast with one click

Are You Destroying Your Shoulders Without Even Knowing? | Dr. Patrick Denard

Your shoulders are not invincible and waiting until something breaks is not a strategy !Michelle MacDonald sits down with Dr. Patrick Denard, board-certified orthopedic surgeon and founder of the Oregon Shoulder Institute. This episode is for every woman who is serious about building strength and wants to keep training for life. Dr. Denard breaks down what damages women's shoulders, why 50% of people over 65 have a rotator cuff tear without knowing it, when physiotherapy is enough and when surgery is the smarter move, and the truth about PRP and stem cell therapies. You'll leave with the knowledge and permission to take radical ownership of your shoulder health before it's too late.Favorite Moments4:09 Why many women are arriving at their sixties with no muscle training history?8:32 What training habits are silently destroying women's shoulders?17:29 How do you catch shoulder warning signs before it's too late?29:34  Dr. Denard explains what women must know about cortisone injections40:11 Dr. Denard's top three must-dos for shoulder health over 40"If you have the right mindset, good nutrition, and a good surgeon, your shoulders are going to be in a really good spot." - Dr. Patrick Denard GUEST: DR. PATRICK DENARD, MD | BOARD-CERTIFIED ORTHOPEDIC SURGEON, SHOULDER SPECIALIST Website | Instagram | LinkedIn | Facebook | X | YouTube Full Guest Bio: Dr. Patrick Denard is a board-certified orthopedic surgeon and founder of the Oregon Shoulder Institute, specializing exclusively in shoulder surgery and performing over 800 procedures a year. One of the highest-volume shoulder specialists in the country, he publishes extensively on rotator cuff repair and shoulder arthroplasty and lectures internationally on advanced techniques. He is the surgeon who performed Joan MacDonald's shoulder replacement, restoring her ability to train pain-free at nearly 80 — and he brings that same commitment to every active patient who refuses to let injury define the rest of their life. CONNECT WITH MICHELLEWebsite | Instagram | YouTube | Facebook | XFull 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