The Dr. Gabrielle Lyon Show

Over 70 and Shredded: The Guide to Building Muscle at Any Age | Michelle & Joan MacDonald

Date: November 25, 2025
Host: Dr. Gabrielle Lyon (with guest-host Dr. Lauren Colenzo Sempli)
Guests: Michelle MacDonald & Joan MacDonald

Episode Overview

This episode features Michelle MacDonald and her mother, Joan MacDonald, two remarkable women who have defied expectations around age and fitness. The conversation dives deep into the myths and realities of muscle building for women—particularly those in their 40s and beyond. The show explores strategies for sustainable body transformation, tackles stigmas around female strength, addresses the challenge of eating disorders, and offers practical training and nutrition advice for women at any life stage—demonstrating that it's never too late to get strong, healthy, and empowered.

Key Discussion Points & Insights

1. Breaking Age & Gender Myths in Fitness

• Michelle & Joan’s Ages and Experience:
  • Michelle, approaching 55, reinforces being “age-positive”; Joan, almost 80, began training at age 70 (02:01).
  • Joan: “I don’t feel like I’m 80.” (01:52)
• Overcoming Stereotypes:
  • Michelle highlights the ongoing belief that weightlifting will make women “manly and boxy”—a myth needing continual challenge (02:20).
  • Joan shows it’s possible to become strong and healthy at any age with the right support and mindset.

2. The Importance of “Why” and Mindset

• Finding Motivation:
  • Michelle: “You have to get clear around your why and understand that for most of us it’s going to be a journey.” (04:36, 07:49)
  • The journey—rather than quick results—is critical for transformation; motivation rooted in deep values will drive adherence.
• Mindset Over Genetics:
  • Michelle observes that mindset trumps genetics for long-term success: “Whether someone was genetically gifted definitely came secondary to their mindset.” (13:21)

3. The Power of Consistency, Effort, and Coaching

• Consistency is King:
  • Joan: “If you don’t put the effort in and consistency, I don’t think you’re going to get the results or you’re not going to get them when you think you should.” (00:38, 07:07)
• Get a Coach:
  • Michelle stresses the value of a good coach to accelerate progress and avoid common pitfalls (04:36). She warns to always verify a coach’s legitimacy and results.
• Holistic Approach:
  • Joan: “It’s everything… sleep, food, protein, macros, mindset, meditation. You want to be able to calm yourself.” (06:22)
  • The trio agrees: resistance training is non-negotiable for lasting transformation over 40 (12:15).

4. Measuring Progress and the Science of Training

• Tracking and Testing:
  • Using evidence—like lab markers, DEXA scans, and BMI—is essential to personalize and maintain progress (02:20, 09:00).
  • “What gets measured, gets managed.”—Michelle (07:49)
• No Special Protocols for Women in Menopause:
  • Michelle: “There’s no statistical difference between how a woman, the rate at which a woman gains muscle, even in menopause. I know this is so hard to hear.” (95:52)
• Progressive Overload:
  • Both Michelle and Dr. Lyon emphasize the need for intentional training with progressive overload for results, regardless of age or gender (23:40, 96:08).

5. Michelle & Joan’s Personal Transformation Stories

• Joan:
  • Began training with Michelle at almost 71 after health issues (high BP, weight 205 lbs at 5’2”, depression), inspired by fear of losing independence like her husband did after a fall and rapid health decline (23:26, 25:15).
  • Dramatic transformation—now 132 lbs, strong and independent. “I didn’t start with you until I was almost 71.” (23:27)
• Michelle:
  • Struggled with bulimia and anorexia for 15 years: “An eating disorder is like being in a relationship with the most abusive person you can imagine… you get up and you're afraid.” (00:00, 42:09)
  • Yoga and coaching, with an emphasis on mindset and nervous system regulation, became her rescue and the foundation of her holistic coaching method (37:21).

6. Addressing Eating Disorders & Relationship with Food

• Personal Stories:
  • Michelle shares the severity of her struggles and the importance of support and reframing, noting the spectrum of disordered eating and the necessity for professional intervention where needed (42:09–47:22).
  • “It’s a spectrum. It happens a lot more than we think.” (45:42)
• Coaching Around Food:
  • Michelle: “A lot of it is the frame—communicating with people who can help you check yourself before you wreck yourself.” (47:24)
  • The team discusses the use of medications (GLP-1s, etc.) and the importance of not shaming pharmacological intervention when appropriate (50:35, 51:34).

7. Practical Training Recommendations

• Top 3 Functional Movements (58:19):
  • Joan’s Favorites: Wall pushes (incline pushups at a wall), resistance band bicep curls, squats to a chair.
  • Host’s Recommendations: Loaded carry (for independence), push movement (wall push or push-up), overhead activity (like putting away groceries).
  • Michelle’s Strong 40-Year-Old Standard: Squat/leg press bodyweight, deadlift 1.25× bodyweight, and pressing movement (bench, sled, or push-up)—all intentionally and safely progressed (64:15–66:14).
• Progression & Safety for Midlife Women:
  • Use machines for safety (75:06).
  • Film yourself for feedback on form (74:20).

8. Core Strength, Glutes, & Longevity

• Core Work:
  • Dead bugs, bird dogs, and anti-rotation (Pallof press, side planks) for posture, pelvic floor, and balance (80:01–83:40).
• Glute Development:
  • Hip thrust or glute machine are most effective (70:28–73:54).
  • Observing and “activating” glutes consciously when walking and moving (87:46+).

9. Nutrition for Body Transformation

• Protein First:
  • Protein is central, ideally .8–1g per pound of goal bodyweight, dosed at every meal (98:06).
  • Variety of palatable, convenient options—creamies, shakes, bars (99:20–100:16).
• Fiber is Essential:
  • Aim for 20–25g daily, supplement if cutting carbs (100:17).
• Satiety & Adherence:
  • Focus on foods that keep you full and happy, not just on restriction (98:05, 102:08).

Memorable Quotes & Moments

• On starting late:
  “I had to talk myself into it. I went past that gym for almost a year and a half before I finally got up enough nerve to go in and ask questions.”
  — Joan (18:08)
• On aging and strength:
  “You can build muscle and get stronger at any age and build visible muscle. It might take longer, but it is absolutely possible.”
  — Host (16:10)
• On muscle gain for women:
  “There’s no statistical difference between how a woman, the rate at which a woman gains muscle, even in menopause.”
  — Michelle (01:03, 95:52)
• On eating disorders:
  “An eating disorder is like being in a relationship with the most abusive person you can imagine. You get up and you’re afraid… because your history is that within two hours, you’re going to be damaging yourself.”
  — Michelle (00:00, 42:09)
• On coaching and transformation:
  “Your after picture is going to become your before”—meaning what seems impossible now will become your baseline later.
  — Michelle (23:40)
• On health and longevity:
  “We want to maximize muscle to fat ratio so that when I’m 80, my metabolic health is great. I don’t have type 2 diabetes, I don’t have osteoporosis, my cognitive function, cardiovascular health is great.”
  — Michelle (09:00)
• On independence:
  “What keeps them out of a nursing home…? They have to be able to get up off the toilet, they have to be able to carry their stuff, and they have to be able to put stuff away.”
  — Host (62:07)
• On the power of women:
  “Women are fantastic… we can change the world. We can create jobs, shift legislation, have babies… and we’re really taking out a major player when a significant portion of the population is wasting their energy with this immolation. It needs to stop.”
  — Michelle (55:00)

Notable Timestamps

• 00:00 — Michelle on her struggle with eating disorders
• 02:01 — Joan begins training at age 71
• 07:49 — Michelle on clarity of purpose and the journey of transformation
• 13:21 — The primacy of mindset in fitness results
• 16:10 — Host and Michelle on visible muscle growth for older women
• 23:26–25:15 — Joan’s turning point and Michelle’s “Friday Night Lights” truth intervention
• 42:09–47:22 — Michelle’s detailed story overcoming bulimia
• 58:19–70:01 — Discussion and debate on the best core and foundational strength building exercises for midlife women
• 74:20+ — How to prevent injury, importance of using machines, form checks via video
• 80:01–84:54 — Core and anti-rotation exercises: why and how
• 98:06–100:17 — Protein, fiber, and modern food strategies for sustaining lean mass and satiety

Actionable Takeaways

• Start Now, at Any Age: Consistent, intentional resistance training works at 40, 70, or 80.
• Clarify Your ‘Why’: Sustainable transformation requires a purpose anchored in your deepest values.
• Get Guidance: Having a qualified, experienced coach can accelerate your learning and protect you from fads or injury.
• Embrace Science, Not Gimmicks: Progress is tracked with evidence-based metrics; there are no special training programs for menopause.
• Prioritize Protein and Fiber: Build every meal around protein; aim for enough fiber to support digestion and adherence.
• Train Movements That Sustain Independence: Carry, push, squat, and get up off the floor—these movements pay longevity dividends.
• Mind Your Mindset and Mental Health: Address underlying emotional needs, seek therapy as needed, and use nutrition and training as empowerment—not punishment.
• Film Yourself for Form: Use technology to check your alignment and activation—most injuries come from lack of awareness.
• Stay Social & Celebrate Progress: Lean into community for encouragement and celebrate every win—no matter how small.

For more resources, community, and behind-the-scenes content, check out the show’s premium Forever Strong Insider community.

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