When you saw women on the cover of magazines like Seventeen and Cosmo while growing up, what did you see? They didn’t tend to include physical strength in their image of the “ideal” female figure, did they?

In fact, some find women with “too much” muscle a turn-off. But strength is beautiful too and perfectly acceptable for us as women to display. We just have to remember that for ourselves and pass that attitude down to the next generation.

Alyssa Ages is advocating for just that, not only with her two young daughters but also with her book Secrets of Giants. In part two of our conversation on The Wonder Women Podcast, you’ll learn about the importance of promoting a culture of empowerment and resilience by challenging the dichotomous message women hear regarding strength and beauty. We’ll also talk about the challenges of parenting girls in the modern age and the significance of embracing play and fun in fitness.

1:15 - The importance of changing the narrative about female strength and body image

6:47 - Why it’s more important now than ever to teach young women about resiliency, strength, and embracing failure

9:30 - How we can begin to change the narrative about what’s acceptable and possible for women

11:45 - The mixed message society has always thrown out there about strong women

20:05 - The joy in becoming strong and why we should lose the idea of exercise and embrace the idea of play as adults

27:50 - The importance of appreciating the journey you’re on, regardless of whether or not you reach your goal

Connect with Alyssa Ages

Alyssa Ages

Alyssa at The Globe and Mail

Mentioned In How to Start Changing the Narrative About Women’s Bodies and Aging with Alyssa Ages

“Strength Training Isn’t About Success. It’s About Failure.” by Alyssa Ages | Slate

“I’m Done Apologizing for Being a Strong Woman” by Alyssa Ages | ELLE

“Freya India - Deconstructing the Female Mental Health Crisis” | Modern Wisdom Podcast

GIRLS: Girlhood in the Modern World (Substack)

Chop Wood Carry Water by Joshua Medcalf

Arnold Sports Festival

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How much would you’ve bet that the unathletic kid in your neighborhood would somehow go on to be a competitive athlete?

As a child, my guest Alyssa Ages couldn’t swim a pool lap or get a hit in Little League to save her life. But now she’s a strength training enthusiast and advocate who has spent 10 years competing in marathons, triathlons, and strong woman competitions. Her book Secrets of Giants dives into her journey in strength training and why people pursue it, the lessons she’s learned as a result, and how everyone can leverage those same lessons.

In this conversation on The Wonder Women Podcast, you’ll hear about how Alyssa’s time as an endurance athlete and strong woman competitor prepared her to embrace and learn from failure and how doing so helps you in and out of the gym. You’ll learn how strength training helps you maintain your independence, push past your limits, and endure discomfort.

1:53 - How Alyssa got started in strength training and what inspired her book

8:00 - How Alyssa’s life (and perspective on failure) changed due to lessons learned from strength training

14:50 - The balance of pushing yourself to your limits while still maintaining control and why discomfort can be empowering

20:56 - Why women should embrace strength training and reject the idea of taking it easy as they get older

Connect with Alyssa Ages

Alyssa is a Toronto-based, New York-born author, freelance writer, and copywriter. She is also a mom, strongman competitor, endurance athlete (six marathons & an Ironman), rock climber, CrossFitter, and former member of the Jersey City Bridge & Pummel roller derby team. Her work has appeared in ELLE, GQ, SELF, Slate, The Globe & Mail, WIRED, Men’s Health, Parents, and others.

Her debut book, Secrets of Giants: A Journey to Uncover the True Meaning of Strength was featured in The New York Times and Publisher’s Weekly, among others. It is part personal narrative, part research mission, part midlife crisis odyssey into the world of strength to answer the question: What if strength isn’t about how much we can lift, but how we manage life’s struggles?

Alyssa Ages

Alyssa at The Globe and Mail

Mentioned In How Strength Training Helps You Push Past Limits In and Out of the Gym with Alyssa Ages

“Powerlifting Past 40 with Marisa Inda and Jen Thompson” | The Wonder Women Podcast

Grit: The Power of Passion and Perseverance by Angela Duckworth

“Strength Training Isn’t About Success. It’s About Failure.” by Alyssa Ages | Slate

Arnold Sports Festival

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This conversation is a real heart-to-heart with three amazing women who stared cancer in the face and came out on top. Each of them brings their own take to the table, shaped by their own battles with the disease.

First up, Kelly Gahr, shares her experience with brain cancer, highlighting how jumping in early made all the difference. She's upfront about how the choices we make in life can seriously impact our chances and how we feel.

Then hear from Tamara Johnson, a former nurse who took on lung cancer and won. Tamara shares some truths about why staying on top of your health and catching things early is so important. Her story is a real eye-opener about why regular check-ups and listening to your body matter.

We wrap up with Leigh Fernandez, who is navigating a second diagnosis with breast cancer. She lays it all out, showing just how lifestyle and having a strong support system help you navigate your way through treatment.

As the episode comes to a close, these remarkable women all agree on one thing: taking charge of your own health is key when facing cancer. They're all about urging people to stay aware of changes, seek help when needed, and keep that positive attitude going strong. Their shared experiences and wisdom shine a light for listeners, nudging them to be proactive about their own health and happiness.

2:40 - Kelly shares her journey of discovering and treating her brain tumor. She gets real about the initial mix-up in diagnoses.

09:18 - How a cancer diagnosis can totally shake up your habits and mindset.

14:04 - Tamara shares on her own journey battling lung cancer. She stresses the importance of being your own advocate in the healthcare game and not hesitating to push for more tests when you need 'em.

25:32 - Why prevention and screening are critical. Being proactive with your health is key.

40:56 - Leigh reflects on how her cancer journey shook up her day-to-day life and the struggles of keeping things normal during treatment.

42:24 - The importance of self-compassion and leaning on support networks during personal health journeys.

46:22 - Why it's crucial to be your own advocate, especially when it comes to catching things early.

53:39 - Keeping healthy habits to bounce back strong. Plus, how staying mentally tough plays a huge role in the recovery journey.

56:25 - We get real about the mental toll of illness and why it's so important to keep that sense of independence and normalcy alive.

Mentioned In Three Inspiring Stories of Cancer Survival and Proactive Health Advocacy

Michelle MacDonald on Instagram

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Do you know that expression about skipping leg day at the gym? That’s not just sage advice for your body!

Last week on the show, Dr. Ayesha Sherzai discussed the role of nutrition in fostering brain health. This episode of The Wonder Women Podcast features part two of that conversation where she touches on how resistance training exercise, stress, and sleep impact the brain.

So tune in to learn about the cognitive benefits of working out your legs, recognizing your stress triggers, and regulating your stress levels. Dr. Sherzai will also teach you about the link between sleep changes and menopause and why you need to continue challenging your mind.

00:46 - Why lower body strength training leads to greater cognitive health

5:25 - Why unwinding is the centerpiece of brain health and the importance of differentiating between good and bad stress

7:35 - How to figure out your stress triggers and auto-regulate yourself out of it

13:01 - How sleep helps your brain and memory consolidation and why your sleep changes as you go through menopause

15:55 - How to optimize your cognitive activity and its physical effect on the brain

Connect with Dr. Ayesha Sherzai

The Brain Docs | Instagram | YouTube

The Neuro Academy

The NEURO Plan Playbook by Drs. Dean and Ayesha Sherzai

The Brain Health Revolution Podcast

Mentioned In How Exercise, Stress, and Sleep Impact Your Cognitive Health with Dr. Ayesha Sherzai

Mavros, Yorgi, et al. "Mediation of cognitive function improvements by strength gains after resistance training in older adults with mild cognitive impairment: outcomes of the study of mental and resistance training." Journal of the American Geriatrics Society 65.3 (2017): 550-559.

“Social media, mental health, and reliable nutrition information (with Kimberly Wilson, PhD) | The Brain Health Revolution Podcast

Michelle MacDonald on Instagram

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Have you ever thought to yourself, “This time, I’m finally going to do it” after promising you’d make healthier lifestyle choices? Then, sooner or later, you fall off the wagon again because “life got in the way” or “it’s too hard”?

Trying to get healthier doesn’t have to be difficult or a chore. You can make easy, incremental changes to your diet and nutrition that positively affect your brain and body.

Dr. Ayesha Sherzai is a brain specialist and neurologist who advocates for optimizing brain health through nutrition and lifestyle choices while emphasizing prevention rather than just treatment. She also has a knack for distilling high-level research for the public and providing easy strategies for implementing small daily changes that can turn into lifetime habits.

In part one of our discussion on The Wonder Women Podcast, you’ll get her tips for improving your brain health through nutrition and learn about the importance of critical thinking, understanding scientific evidence, and valuing expert advice when making decisions about your health. Ayesha will also share the five factors and nine foods that have been extensively studied and proven to impact your brain (and general) health.

1:24 - How Ayesha went into preventive medicine and developed a passion for focusing on healthy food and nutrition

10:05 - How the NEURO Academy helps people improve their health, especially in one aspect where many fall short

15:31 - Easy things you can do to incorporate healthier eating into your day-to-day life

20:56 - A few of Ayesha’s favorite food and nutrition resources she loves to direct other people to

23:06 - What the NEURO 9 is and why Ayesha (and her husband, Dr. Dean Sherzai) focus on it for cognitive health

28:59 - The importance of challenging outlandish scientific statements and thinking (and why it isn’t new)

Connect with Dr. Ayesha Sherzai

The Brain Docs | Instagram | Youtube

The Neuro Academy

The NEURO Plan Playbook by Drs. Dean and Ayesha Sherzai

The Brain Health Revolution Podcast

Mentioned In Easy Diet Changes Your Brain (and Body) Will Love with Dr. Ayesha Sherzai

Lillie Eats and Tells

Rainbow Plant Life

Yotam Ottolenghi and his books Plenty and Flavor

“Social media, mental health, and reliable nutrition information (with Kimberly Wilson, PhD) | The Brain Health Revolution Podcast

Macro Mastery: How to Calculate Your Macros and Create a Meal Plan (E-Cookbook)

Michelle MacDonald on Instagram

The Wonder Women Official on Instagram

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Transitioning into menopause affects every woman differently. But too many see medications as universal cures and restrictive diets as superior ways of dealing with menopausal symptoms.

Instead of regarding medication and special diets as the be-all and end-all, it’s time to start approaching menopause in a more holistic way. And luckily, that conversation is happening more rapidly with the help of women like Dr. Jen Gunter.

In part two of my interview with her on The Wonder Women Podcast, you’ll learn about some of the interesting research she’s seen in the menopause space and the importance of this conversation starting early for women as we look at menopause more holistically. Dr. Gunter will also discuss the foundation of menopausal symptom intervention, the fallacies of super restrictive diets, and more.

1:13 - The exciting emerging research on hot flash drugs like VEOZAH

2:18 - Why we need to be thinking about menopause in a holistic way

6:21 - Myth of the superior menopause diet and why fiber might be the one “hack” you don’t know about

10:30 - Starting with just one change and the downsides of super restrictive diets

14:34 - Dr. Gunter’s book tour stop in Britain and getting back into an exercise routine

Connect with Dr. Jen Gunter

Episode 13: Beware of Biases, Myths, and Pseudoscience Within Women’s Healthcare with Dr. Jen Gunter

Dr. Jen Gunter | Twitter/X | Instagram | TikTok

The Vagina Bible, The Menopause Manifesto, and Blood by Dr. Jen Gunter

Body Stuff with Dr. Jen Gunter podcast

The Vajenda

Mentioned In How to Approach Menopause More Holistically with Dr. Jen Gunter

Episode 3: “The Complete Guide to Menopause and Hormone Replacement Therapy (HRT) with Dr. Annice Mukherjee”

Shannon Clark on Instagram

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We women have been traveling in some murky waters. When it comes to our health, we’ve often been misled instead of given the right information. It’s time to change the conversation around women’s health and forget what we think we know, and my guest today is leading the way.

Dr. Jen Gunter is not just an OBGYN but a myth buster and vocal critic of pseudoscience and misinformation in women’s health circles. She asks the questions about our sexual and reproductive health that many are too afraid to ask. She’s gone down the rabbit hole of trying to find answers when the medical system failed her. And her best-selling books are debunking myths and spreading evidence-based information about these tough topics that we all need to hear.

In this episode of The Wonder Women Podcast, you’ll hear tons of great actionable information about women’s healthcare. Dr. Gunter will discuss how to be alert to your and other people’s biases, recognize when you’re making uninformed medical decisions from an emotional space, look out for red flags with products and influencers in the health space, and much more!

1:49 - The reaction that took Dr. Gunter by surprise the most, a myth that’s misogynistic at its core, and how confirmation bias can perpetuate a myth

6:53 - Why Dr. Gunter has a very strict “no advertising in this space” policy when it comes to her work in exposing health misinformation

11:15 - Examples of how knowing more about your body (and the full gamut of reproductive health options available to you) helps you advocate for yourself

16:55 - The murky waters of making emotional choices when you’re uninformed and a warning about women’s health spaces on social media

21:10 - The medical experience driving Dr. Gunter to keep championing for truth and open, honest conversations

27:36 - Why people continue believing in medical myths and false beliefs even when there’s scientific evidence to the contrary

32:08 - How social media contributes to confirmation bias and the importance of curating the accounts and people you trust and follow

36:48 - The challenge with supplements and the downside of supplemental products benefiting from a transfer of goodwill

40:49 - How to be more discerning about product and information research and finding knowledgeable, trustworthy people in the health industry

Connect with Dr. Jen Gunter

Dr. Jen Gunter | Twitter/X | Instagram | TikTok

The Vagina Bible, The Menopause Manifesto, and Blood by Dr. Jen Gunter

Body Stuff with Dr. Jen Gunter podcast

The Vajenda

Mentioned In Beware of Biases, Myths, and Pseudoscience Within Women’s Healthcare with Dr. Jen Gunter

Clue app

ConsumerLab

Michelle MacDonald on Instagram

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Ever wonder how to balance proper nutrition and working out with all the challenges of a changing body during pregnancy? In this episode of the Wonder Women podcast we sit down with Sara Pertusati, a devoted fitness enthusiast and Wonder Women client athlete, who shares her experience through pregnancy while staying true to her fitness goals. From adjusting her workouts to managing dietary changes and navigating the mental and physical challenges of pregnancy, Sara offers an intimate look into her life. Discover how she maintains intensity in her training, adapts her routines for safety and effectiveness, and deals with the evolving expectations of her body and mindset. Sara's story is a sterling example of how to balance a resilient mindset, planning, and the joy of preparing for motherhood without losing sight of one's personal health and strength.

Michelle MacDonald

Follow Michelle on Instagram at:

https://www.instagram.com/yourhealthyhedonista/

and

https://www.instagram.com/thewonderwomenofficial/

Interested in transforming your life and being part of The Wonder Women family?:

https://thewonderwomen.com/inquire-now/

Timestamps:

• 00:00:00 - Introduction to the episode and Sara Pertusati.

• 00:02:15 - Sara shares the initial reaction and feelings upon discovering her pregnancy, emphasizing her determination to maintain fitness.

• 00:05:34 - Discussion on the early adjustments Sara made to her workout routine in the first trimester, focusing on safety and health.

• 00:09:22 - The importance of listening to your body and modifying exercises as pregnancy progresses.

• 00:12:45 - Insights into the emotional and mental adjustments including dealing with societal expectations and personal goals.

• 00:15:38 - The significance of support systems, including family, friends, and healthcare professionals.

• 00:18:04 - The role of nutrition during pregnancy, highlighting changes in diet and cravings.

• 00:22:18 - Hiring a doula for additional support and preparation for childbirth, focusing on the emotional and educational benefits.

• 00:26:57 - Strategies for managing fatigue and ensuring adequate rest, balancing active days with necessary downtime.

• 00:30:23 - The impact of pregnancy on Sara's mental health and strategies for staying positive and focused.

• 00:35:02 - Preparation for the baby's arrival, including physical and mental readiness and the setup of the nursery.

• 00:39:16 - Reflections on the journey so far and anticipations for the final trimester, with a focus on maintaining fitness levels.

• 00:43:01 - Transitioning into deeper fitness and workout adjustments during the later stages of pregnancy.

• 00:47:01 - Addressing body image and weight gain expectations through pregnancy.

• 00:49:31 - Balancing energy levels, rest, and workout adjustments.

• 00:51:33 - Dietary adjustments in response to altered workout routines.

• 00:53:40 - The role of journaling, meditation, and mindset in navigating pregnancy challenges.

• 00:54:03 - Strategic planning and preparation for the baby's arrival to reduce anxiety.

• 00:55:18 - The empowering effect of consistent training on Sara's pregnancy journey.