Strength Training First for Women's Longevity and Transformation - Episode Hero Image

Strength Training First for Women's Longevity and Transformation

The Dr. Gabrielle Lyon Show · · Listen to Original Episode →
Original Title:

TL;DR

  • Prioritizing strength training first, even over diet, for women in their 40s and beyond is crucial, as it drives other necessary behaviors like muscle growth and recovery.
  • Building muscle mass is essential for longevity and metabolic health, preventing conditions like type two diabetes and osteoporosis, and should be a primary focus regardless of age.
  • Consistency in training and nutrition is the single most important factor for women seeking body transformation, as sporadic effort yields inconsistent and delayed results.
  • Mindset is the most critical component for achieving fitness goals, superseding genetics or diet, as it determines an individual's ability to persevere through challenges.
  • Strength training is not inherently gendered; women can build muscle at the same rate as men, debunking the myth that lifting weights leads to an undesirable physique.
  • Functional movements like carrying, pushing, and pulling are vital for maintaining independence and preventing falls, especially as individuals age, and should be prioritized in training.
  • Addressing disordered eating requires expert intervention, as it is a complex psychological issue that can hinder physical transformation and requires specialized support beyond coaching.

Deep Dive

Michelle and Joan MacDonald, a mother-daughter duo, share their experiences and insights on radical physical transformation at any age on The Dr. Gabrielle Lyon Show. Joan, who began her fitness journey nearing 71, and Michelle, a Certified Strength and Conditioning Specialist (CSCS), discuss their personal histories and the foundational pillars of their approach. Michelle opens up about her 15-year struggle with a severe eating disorder and the associated shame, a topic that resonates with many women.

The conversation then shifts to debunking the myth that age is a barrier to strength training, with Joan sharing her experience of starting to lift weights at nearly 71 years old. This challenges the pervasive notion that lifting weights will make women appear "manly and boxy," a belief that Michelle notes is still prevalent and alarming. The importance of positive role models who make fitness "fun" and "sexy" is highlighted, supported by scientific evidence.

The discussion delves into the critical pillars for transformation: mindset, sleep, and food. The importance of finding one's "why" is explored, distinguishing between aesthetic goals and longevity, with a strong emphasis that strength training must come first. Joan's success is attributed to her "grittiness," a key factor in her radical transformation.

A pivotal moment for Joan is shared: a "nursing home" speech from Michelle that served as a wake-up call, emphasizing the need for immediate change to avoid severe health consequences. This leads into the concept of a "transformation container," outlining the non-negotiables for success in such journeys. Michelle, as a coach, discusses how her dietary recommendations have evolved since she began coaching in 2012, moving from a point system to a focus on macros and nutrient density.

Michelle recounts her own 15-year battle with disordered eating, starting from a young age due to pressures in competitive sports and a lack of nutritional education. She describes the cycle of starvation and bingeing, the profound psychological toll, and how yoga eventually became a turning point in her recovery, heavily influencing her coaching philosophy. The conversation touches on the spectrum of disordered eating and the importance of seeking expert therapy when necessary, differentiating it from coaching.

The topic of GLP-1 medications is introduced as a tool to manage "food noise," with both Dr. Lyon and Michelle sharing their positive experiences using these medications in their practices for weight management and to support clients in achieving a favorable muscle-to-fat ratio. This is contrasted with the risk of bone and muscle loss if weight loss is pursued solely for the number on the scale.

Essential beginner exercises are presented, with Michelle suggesting a focus on functional movements like carrying, pushing (e.g., wall push-ups), and overhead activities. Joan emphasizes the importance of being able to get up off the floor independently, highlighting exercises like squats and leg presses, and the ability to perform a push-up.

The discussion then focuses on strength goals for women in their 40s, with Michelle proposing aspirational benchmarks: squatting body weight, performing a deadlift at 1.25 times body weight, and overhead pressing. These are presented as achievable goals with intentional training. The importance of glute development is highlighted, with the hip thrust identified as a premier exercise for building glutes, noted for its safety and effectiveness.

Injury prevention is addressed, with advice to videotape oneself during training and to slow down the eccentric (lowering) phase of movements. The use of machines for beginners and the importance of listening to one's body, particularly regarding back pain, are emphasized. Core strength is presented not just for aesthetics but for its crucial role in posture, preventing falls, and supporting pelvic floor health. Exercises like dead bugs, bird dogs, and pallof presses are recommended for building a strong core.

The conversation touches on the importance of anti-rotation and rotation movements for transferring power and reducing fall risk, referencing insights from trainers like Gunnar Peterson. The engagement of glutes and core during daily activities is discussed, with visual cues provided for assessing proper activation. The idea that strength training is a learnable skill, applicable at any age, is reinforced.

Regarding training frequency, the evidence suggests two days a week of intentional training is a solid starting point, with a total of 150 minutes of exercise per week, which can include cardiovascular training. However, Michelle notes that four days a week of purposeful training can yield visible and felt results within three to four months. The principle of training the individual, rather than adhering to age-specific programs, is stressed, with adjustments made based on personal needs and injuries.

Nutrition principles for body transformation, particularly weight loss, are outlined. A caloric deficit is paramount, supported by prioritizing protein in every meal for satiety and muscle preservation. The inclusion of fiber, aiming for 20-25 grams daily from produce, whole grains, tubers, or legumes, is also crucial. The availability of diverse protein sources and low-calorie flavor options is noted as making adherence easier.

Finally, the episode concludes with reflections on the empowering nature of strength training and its role in redefining aging and female empowerment, encouraging listeners to embrace their potential for transformation.

Action Items

  • Audit training programs: Assess for individualized scaling based on client's injury history and specific goals, not age or sex.
  • Create a framework for assessing client readiness: Identify 3-5 key indicators of emotional and physical regulation before initiating training protocols.
  • Design a nutrition education module: Emphasize protein prioritization and fiber intake (20-25g daily) for sustainable body transformation.
  • Develop a client self-assessment tool: Guide individuals to identify core engagement during functional movements (e.g., walking, jumping) through self-video analysis.

Related Episodes

Key Quotes

"my eating disorder is like being in a relationship with the most abusive person you can imagine you literally you get up and you're afraid you're afraid because your history is that within two hours you're going to be damaging yourself."

Michelle MacDonald describes her eating disorder as an abusive relationship, highlighting the constant fear and self-destructive cycle it imposed. This illustrates the profound psychological toll of disordered eating, emphasizing that it is not merely about food but a deep-seated internal struggle.

"the single most important thing a woman in her 40s can do to transform her body is to be consistent"

Michelle MacDonald states that consistency is the most crucial factor for women in their 40s seeking body transformation. This emphasizes that sustained effort, rather than sporadic bursts of activity, is key to achieving lasting results.

"there doesn't seem to be sex differences through or for training there's no statistical difference between how a woman the rate at which a woman gains muscle even in menopause"

Dr. Gabrielle Lyon asserts that evidence suggests no significant sex differences in muscle gain rates, even during menopause. This challenges common assumptions about age and sex impacting muscle-building potential, indicating that women can build muscle at a similar rate to men.

"if you really want it you you get someone like michelle in your corner and she doesn't take anything or give me any more leeway than she would anyone else i had to tow the line um i was dragging my feet a lot of the times but i knew that she could do it with others so she can do it with somebody else that she doesn't even know she should be able to do it for me it's probably even more difficult to do it with a parent"

Joan MacDonald explains that having a coach like Michelle, who applies the same strict standards to family as to clients, was instrumental in her transformation. This highlights the effectiveness of accountability and a structured approach, even when the coach is a family member.

"i think everyone should be able to carry hold something and carry this functional movement this would be you know a movement that i think that we do all the time that helps with activities of daily living and stay independent"

Michelle MacDonald identifies carrying as a fundamental functional movement essential for daily living and independence. This emphasizes the practical application of strength training, focusing on movements that directly translate to maintaining autonomy as one ages.

"the core is everything it's so preventative and an important part of transferring power from your lower body to your upper body it affects your posture for women as well i would tie core into pelvic floor health they're very knit together and that's one thing that we face as we age whether or not you've had kids incontinence and prolapse"

Dr. Gabrielle Lyon explains that core strength is crucial for injury prevention, power transfer, and posture, and is closely linked to pelvic floor health in women. This underscores the multifaceted importance of core engagement beyond aesthetics, connecting it to long-term physical well-being and addressing age-related concerns.

Resources

External Resources

Books

  • The Fitness Model Blueprint™ by Michelle MacDonald - Mentioned as Michelle MacDonald's signature methodology for coaching.

Articles & Papers

  • "The ED Crisis: Michelle’s 15-Year Battle & Recovery" (Podcast Chapter) - Discussed as the opening topic of the episode.
  • "Joan Started Lifting at 71: Debunking the Age Myth" (Podcast Chapter) - Discussed as an early topic of the episode.
  • "Pillars of Transformation: Mindset, Sleep, Food" (Podcast Chapter) - Discussed as key elements for transformation.
  • "Finding Your "Why": Aesthetics vs. Longevity" (Podcast Chapter) - Discussed as a motivational factor.
  • "Why Strength Training Must Come First" (Podcast Chapter) - Discussed as a foundational training principle.
  • "Grittiness: The Secret to Joan's Radical Success" (Podcast Chapter) - Discussed as a key trait for achieving success.
  • "Hard Truths: The "Nursing Home" Speech That Changed Joan's Life" (Podcast Chapter) - Discussed as a pivotal moment for Joan's transformation.
  • "The Transformation Container: Non-Negotiables for Success" (Podcast Chapter) - Discussed as a structured approach to transformation.
  • "Disordered Eating: When to Get Expert Therapy vs. Coaching" (Podcast Chapter) - Discussed as a critical distinction for seeking help.
  • "GLP-1s and the "Food Noise" Solution" (Podcast Chapter) - Discussed as a tool for managing food cravings.
  • "3 Essential Beginner Exercises (Joan's Choices)" (Podcast Chapter) - Discussed as foundational exercises for beginners.
  • "Strength Goals: The 3 Exercises a Strong 40-Year-Old Must Master" (Podcast Chapter) - Discussed as aspirational exercises for women in their 40s.
  • "The Hip Thrust: #1 Glute Builder and Muscle Mandate" (Podcast Chapter) - Discussed as a primary exercise for glute development.
  • "Training is a Skill: How to Prevent Injury" (Podcast Chapter) - Discussed as a crucial aspect of safe training.
  • "Core Strength: Why Glutes and Abs Prevent Falls" (Podcast Chapter) - Discussed as essential for stability and fall prevention.
  • "Training the Individual: Why Age Doesn't Matter" (Podcast Chapter) - Discussed as the principle of personalized training.
  • "Nutrition Blueprint: Protein First for Satiety and Adherence" (Podcast Chapter) - Discussed as a core principle for nutrition.

People

  • Dr. Gabrielle Lyon - Host of the podcast, discussing muscle-centric medicine and health.
  • Michelle MacDonald - Guest, Certified Strength and Conditioning Specialist (CSCS), founder of The Wonderwomen, and coach.
  • Joan MacDonald - Guest, mother of Michelle MacDonald, fitness icon who began her transformation journey nearing 71.
  • Paula Shedda - Mentioned as a photographer for a photoshoot.
  • Ed Mylett - Mentioned as a podcaster providing deep insights.
  • Brandon Bouchard - Mentioned as a podcaster providing deep insights.
  • Shitty - Mentioned as a podcaster providing deep insights.
  • Charles Glass - Mentioned as a highly regarded trainer in bodybuilding.
  • Dr. Stuart Phillips - Mentioned as a guest on Michelle MacDonald's podcast, "Stronger by Design."
  • Jeff Nippard - Mentioned as a source for YouTube shorts on exercise form.
  • Gunnar Peterson - Mentioned as an expert who discussed rotation and anti-rotation movements.
  • Hattie - Mentioned as a friend and fellow coach who egged Joan on during training.
  • Brett - Mentioned as someone who has studied glute exercises.
  • Wendy - Mentioned as a client whose program differs due to a shoulder injury.
  • Dr. Lauren Clenzo Semple - Mentioned as an individual who agrees with the lack of sex differences in training.
  • Carlos - Mentioned as Michelle MacDonald's trainer who was fired.

Organizations & Institutions

  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • Strong Medical - Mentioned as a place to become a patient.
  • Institute for Muscle-Centric Medicine - Mentioned for joining a weekly newsletter.
  • National Football League (NFL) - Mentioned in relation to data analysis and predictive modeling.
  • Pro Football Focus (PFF) - Mentioned as a data source for player grading.
  • New England Patriots - Mentioned as an example team for performance analysis.
  • McGill University - Mentioned as the university Michelle MacDonald attended.
  • IBBP MC - Mentioned in relation to training belts.

Websites & Online Resources

  • foreverstrong.supercast.com - Mentioned for subscribing to ad-free episodes and community Q&As.
  • strongmedical.com/apply-now/?utm_source=youtube&utm_medium=video&utm_campaign=strongmedical&utm_content=description - Mentioned for applying to become a patient.
  • branchbasics.com/DRLYON - Mentioned for a discount on cleaning products.
  • boncharge.com - Mentioned for a holiday sale on products.
  • manukora.com/DRLYON - Mentioned for a Black Friday sale on starter kits.
  • yourhealthyhedonista.com - Michelle MacDonald's website.
  • MichelleMacdonaldOfficial.com - Michelle MacDonald's official website.
  • trainwithjoan.com - Joan MacDonald's website.
  • trainwithjoanofficial.com - Joan MacDonald's official website.
  • drgabriellelyon.com/new-patient-inquiry/ - Mentioned for new patient inquiries.
  • institute-for-muscle-centric-medicine.ck.page - Mentioned for joining a weekly newsletter.
  • amazon.com/exec/obidos/ASIN/1668085623... - Mentioned for pre-ordering Dr. Gabrielle Lyon's new book.
  • podcasts.apple.com/us/podcast/the-wonder-women-official/id1677831398 - Podcast for The Wonder Women.
  • x.com/drgabriellelyon - Dr. Gabrielle Lyon's X (Twitter) account.
  • facebook.com/doctorgabriellelyon - Dr. Gabrielle Lyon's Facebook account.
  • youtube.com/@DrGabrielleLyon - Dr. Gabrielle Lyon's YouTube channel.
  • instagram.com/yourhealthyhedonista/ - Michelle MacDonald's Instagram.
  • instagram.com/trainwithjoan - Joan MacDonald's Instagram.
  • @drgabriellelyon - Dr. Gabrielle Lyon's Instagram and TikTok handle.

Other Resources

  • Certified Strength and Conditioning Specialist (CSCS) - A certification held by Michelle MacDonald.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen - Michelle MacDonald's coaching brand.
  • The Fitness Model Blueprint™ - Michelle MacDonald's signature coaching methodology.
  • The Wonderwomen -

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