Stronger with Time

If you coach or train seriously, you have probably had to weigh different sources of training advice against each other.A successful coach recommends one approach. A research paper seems to suggest another. A physiology-based explanation points somewhere else.In this episode, I speak with Dr Eric Helms about how to think through those conflicts without becoming dogmatic about any one source.Dr Helms is a PhD researcher in strength and hypertrophy, a coach of physique and strength athletes, and a high-level natural bodybuilder.Some of what we discuss:Why success leaves clues, not answersWhat we can and can’t learn from successful athletes and coachesWhy individual hypertrophy studies can seem to conflictHow to use reviews and position stands without outsourcing your judgementWhen physiology-based explanations sound more certain than the evidence allowsThis is the first part of a longer conversation with Eric. The second part moves further into the practical programming questions.Guest and ResourcesDr Eric Helms3D Muscle Journey: https://www.3dmusclejourney.com/about/The Muscle and Strength Pyramids: https://muscleandstrengthpyramids.com/Research profile: https://www.researchgate.net/profile/Eric-Helms-2Resources mentioned:Stark Center for Physical Culture and Sports: https://starkcenter.org/Iron Game History journal: https://starkcenter.org/research/iron-game-historyHost:Dr Tony BoutagyExercise scientist and coach translating exercise science into practical training and programming decisions.Instagram: @tonyboutagyCourses, seminars, and resources: https://tonyboutagy.com/

Every programme rests on some idea of what drives muscle growth. This episode looks at where the molecular and applied research supports that thinking - and where it does not.Professor Michael Roberts is a professor at Auburn University and one of the world's leading researchers on skeletal muscle hypertrophy, with a laboratory spanning cell culture, rodent models, and applied human research.In this episode, you will learn:What is happening inside a muscle cell when it growsWhy mechanical tension appears to be central to hypertrophyWhat the evidence shows about testosterone and the androgen receptor in muscleWhy women with much lower testosterone than men can still make similar relative gains with resistance trainingWhere the evidence lands on rep ranges and weekly set volumeWhy drop sets are unlikely to add much once sufficient tension and volume are already in placeWhat sarcoplasmic hypertrophy is, and when it may occurWhy recent research suggests muscle fibres may grow by adding more myofibrils, not just by making existing ones biggerKey insight: Consistent mechanical tension, applied through a moderate rep range and sufficient weekly volume, appears to be a central driver of hypertrophy. The more complex the technique, the less likely it is to add much on top of that foundation.Resources & Links Dr. Tony Boutagy - https://tonyboutagy.com Follow on Instagram - https://www.instagram.com/tonyboutagy/ Professor Michael Roberts - https://education.auburn.edu/directory/profile.php?id=mdr0024Molecular and Applied Sciences Laboratory - https://education.auburn.edu/kinesiology/research/molecular-applied-sciences/index.phpRoberts Lab eLife paper on myofibril adaptations - https://elifesciences.org/articles/92674

After more than five decades of resistance training research, Professor William Kraemer returns to Stronger With Time to deliver a masterclass in what drives muscle growth, what the training protocols actually need to look like, and what has remained constant across every decade of evidence.Professor Kraemer has published over 600 peer reviewed papers and 15 books on resistance training, held professorships at four major universities, and been ranked the number one sports scientist in his field. His career spans both deep laboratory science and applied coaching with elite athletes across dozens of sports.In this episode, you will learn:Why the size principle remains the governing factor for muscle hypertrophy, and why fibres that are not recruited cannot growHow the anabolic hormonal response to resistance training actually works, and why testosterone does not act until it hits a receptorWhy excessive cortisol from poorly designed training may inhibit the very anabolic processes it was meant to stimulateWhy the eight to ten rep range at shorter rest periods of two to three minutes creates the most significant physiological stressorWhy 4×10 at moderate loads is often a bigger recovery demand than 3×3–5 heavy, and what that means for your weekWhy normative exercises form the foundation of any complete programme, and why angle variation is a necessary strategy for complete motor unit coverageWhat the evidence suggests for women navigating the menopause transition, and why the distinction between muscle function and muscle mass may be less meaningful than it appearsKey insight: After 50 years and over 600 papers, Professor Kraemer keeps returning to the same ground: load the muscle, recruit the fibres, manage the recovery. Everything else is context.Resources & LinksDr. Tony Boutagy → https://tonyboutagy.comFollow on Instagram → https://www.instagram.com/tonyboutagy/Professor William J. Kraemer Google Scholar → https://scholar.google.com/citations?hl=en&user=-HjoaV8AAAAJ

The same principles that drive physical adaptation also drive brain health. The difference is that, for the brain, the key buckets are stimulus, supply, and support. And the training that coaches and fitness enthusiasts are already doing may be among the most evidence-based interventions available for protecting cognitive function across a lifetime.Dr. Tommy Wood is an Associate Professor of Pediatrics and Neuroscience at the University of Washington, a medical doctor trained at Oxford, author of THE STIMULATED MIND, and has worked as a performance consultant to Olympians and world champions. His research focuses on brain health across the lifespan, from neonatal brain injury through to long-term dementia prevention.In this episode, you will learn:Why dementia risk begins in midlife, and what the research shows about modifiable risk factorsHow the 3S model - stimulus, supply, and support - helps make sense of brain healthWhat the evidence actually supports when it comes to omega-3s, B vitamins, vitamin D, and other supplementsWhy resistance training, high intensity interval training, and coordination-based exercise may benefit different aspects of brain functionWhat the evidence shows about menopausal hormone therapy and cognitive functionWhat current research suggests about alcohol, statins, lithium, melatonin, and cognitive healthKey insight - The brain responds to training the same way the body does. Use it, fuel it, and support its ability to adapt. Coaches and fitness enthusiasts already prioritising their physical health may be doing more for their cognitive future than they realise.Resources & Links - Dr. Tommy Wood - https://www.drtommywood.com/Dr. Tommy Wood on Instagram - @drtommywoodTHE STIMULATED MIND - https://www.drtommywood.com/stimulated-mindFood for the Brain (free cognitive function test) - https://foodforthebrain.org/the-cognitive-function-test/Better Brain Fitness podcast - https://www.betterbrain.fitness/Dr. Tony Boutagy - https://tonyboutagy.com/Follow on Instagram - @tonyboutagy

Fatigue in the weights room is one of the least studied areas in exercise science. The research models we draw on were built almost entirely on endurance athletes - and what governs performance during heavy lifting may be a different question altogether.Professor Alan St. Clair Gibson is a medical doctor and one of the world's leading authorities on fatigue in sport and exercise, and a key architect of the Central Governor Model of fatigue that is now widely accepted and taught in exercise science.In this episode, you will learn:Why fatigue is classified as a complex emotion, not a purely physical eventHow the brain reduces motor unit recruitment as a protective mechanism before the muscles have actually failedWhy pain and fear may be larger regulators than fatigue itself during heavy liftingHow the I voice and the me voice compete during exercise - and what shapes each oneWhat the Integrative Governor Model adds to the Central GovernorWhat a 1962 study reveals about the reserve the brain withholds under normal conditionsKey insightThe brain reduces motor unit recruitment before the muscles are genuinely exhausted. Understanding what sets that threshold - and what can shift it - is one of the more consequential and least explored questions in strength and conditioning.Resources & Links:Professor Alan St. Clair Gibson - https://www.abdn.ac.uk/people/a.gibsonThe Integrative Governor Model (2018) - https://pubmed.ncbi.nlm.nih.gov/28478704/Dr. Tony Boutagy - https://tonyboutagy.com/Follow on Instagram - @tonyboutagyListen on Spotify - https://open.spotify.com/show/5Yydg6y3dA8OiA8hyHcJON

The new ACSM Position Stand on Resistance Training is the first major update to these guidelines since 2009. That matters not just because more research now exists, but because this update uses an overview-of-reviews methodology built on 137 systematic reviews and meta-analyses covering just over 30,000 participants. The result is a more reproducible, evidence-based summary of what appears to matter most for generally healthy adults looking to get stronger, build muscle, and improve function.Dr. Brad Currier is the lead author on the position stand and joins me to explain how it was built, what it suggests about the variables that seem to matter most, and why some of the factors the fitness industry argues about most intensely may carry less weight than people think.You’ll learn Why a position stand sits differently in the evidence hierarchy than a single trial, review, or meta-analysisWhy the 2026 update is meaningfully different from the 2009 version in both method and intended populationHow the author team pre-defined populations, outcomes, and study types before a single paper was includedWhy the shift from no resistance training to some resistance training may still be the biggest message for the general publicWhat appears to matter most for different outcomes: load for strength, volume for hypertrophy, and speed for powerWhy power training may deserve more attention in the context of healthy agingWhat the evidence suggests about rep ranges for muscle growth, and why the old continuum model may be too narrowWhat did not appear to significantly change outcomes for general-population goals, including machines versus free weights and periodisationWhy the findings may feel more liberating than prescriptive for coaches working with everyday clientsBrad’s practical framework for someone beginning resistance training for the first timeKey insight This position stand is not a blueprint for “optimal” training in every context. It is a synthesis of what the evidence suggests for the vast majority of generally healthy adults, many of whom are still doing no resistance training at all. That context matters when applying the findings.Resources & links• ACSM Position Stand on Resistance Training (2026) - https://journals.lww.com/acsm-msse/fulltext/2026/04000/american_college_of_sports_medicine_position.21.aspx• Timeline Nutrition - https://www.timeline.com• Visit - tonyboutagy.com• Follow on Instagram - @tonyboutagy• Listen on Spotify - https://open.spotify.com/show/5Yydg6y3dA8OiA8hyHcJON• Master evidence-based program design - tonyboutagy.com/advanced-program-mastery-course-page

Creatine has been studied for decades. The dosing evidence is settled, the mechanism is understood, and the safety profile in healthy people is clear. Yet advice on whether to take it, how much, and what form still varies widely in practice. In this episode, Professor Jose Antonio works through where the confusion comes from - and what the research actually shows.Professor Antonio is the co-founder and CEO of the International Society of Sports Nutrition, a professor at Nova Southeastern University, and the author of over 300 peer-reviewed papers on sports nutrition and supplementation.You'll learn:Why the evidence doesn't support the kidney damage claim for healthy people - and what studies at 3.5g/kg foundHow to evaluate the mTOR longevity argumentWhy elevated liver enzymes in trained individuals often reflect adaptation, not pathologyHow creatine works - and what the water weight argument missesWhy creatine monohydrate remains the evidence-supported formWhether higher creatine doses for cognitive function are worth itWhy there is no compelling reason to cycle creatine on and offWhich supplements the evidence supports for healthy agingWhen HMB and essential amino acids are worth consideringHow to assess whether a pre-workout is properly dosedKey insight: The argument against high protein intake - whether on kidney or longevity grounds - consistently runs into the same problem: the people consuming the most protein tend to be those exercising the most and carrying the most muscle mass. Separating protein from those variables in clinical endpoints is not straightforward, and Professor Antonio argues the trade-offs involved are not what the critics assume.🌐 Visit → tonyboutagy.com📲 Follow us on Instagram → @tonyboutagy📣 Get the evidence-based framework for fat loss: tonyboutagy.com/fat-loss-fundamentals-course-pageTopics: creatine, sports nutrition, protein intake, kidney function, mTOR, longevity, sports supplements, Jose Antonio, ISSN, healthy aging, omega-3, vitamin D, HMB, glucosamine, pre-workout

🎓 Master advanced program design: https://tonyboutagy.com/advanced-program-mastery-course-page📲 Follow on Instagram → @tonyboutagyPeriodisation is often dismissed as too complex, too theoretical, or irrelevant to hypertrophy training. In this episode, I revisit my conversation with Professor Greg Haff - one of the world's leading authorities on periodisation and strength development - and work through what these concepts actually mean for how training should be structured over time.You'll learn:What periodisation actually is - and why conflating it with programming generates most of the confusion in the debateThe three periodisation models (parallel, sequential, and emphasis) and when each one is applicableWhy phase potentiation matters, and how building strength first can increase the quality and volume of subsequent hypertrophy workHow different loading ranges accumulate fatigue differently - and why this shapes program design beyond just exercise selectionWhat the current research on periodisation and hypertrophy actually shows, and where its limitations genuinely lieHow long to stay on a program - and why the honest answer depends on training age, lifestyle, and individual contextWhat cluster sets are, how they differ from traditional set structures, and how I use them with clients🎧 Original Greg Haff episode: https://open.spotify.com/episode/1DQ2ZMYb3IuaqYJWTuajGh?si=094ba7a125314f91⚠️  Educational purposes only. Not individualized training or medical advice.

🌐 Visit → tonyboutagy.com 📲 Follow us on Instagram → @tonyboutagyMost people who train seriously have heard the word periodization. Far fewer understand what it actually is, or how to use it to get more out of every year of training. In this episode, one of the world's leading authorities on the subject explains exactly that.Professor Greg Haff completed his doctoral work under Professor Mike Stone and has spent decades coaching Olympic athletes, military personnel, and elite strength and power competitors, while publishing over 270 scientific papers on training adaptation.In this episode, Professor Haff explains:What periodization actually is and why confusing it with programming is one of the most common mistakes coaches make. Periodization is an organisational strategy. Programming tactics sit inside it.The three periodization models — parallel, sequential, and emphasis — and how goal and context determine which one applies. Most recreational trainees benefit from an emphasis model that varies the density of each training component across the week.Why changing the training stimulus every four to five weeks prevents accommodation and what the historical and modern research consistently shows about why this window matters for large muscle group exercises.How to sequence strength and hypertrophy phases to get more from both and why building work capacity first creates the foundation to lift heavier loads when you return to hypertrophy training.Why volume load, not set count, is the primary driver of muscle growth and how cluster sets allow higher loads, greater time under tension, and more total work than conventional set structures.How psycho-emotional stress compounds training stress and why periodization is fundamentally a fatigue management process that has to account for everything happening in a person's life, not just what happens in the gym.Key insight:The best coaches in the world have always used some form of periodization model. Most of them are not on social media. Structure, variation, and fatigue management remain the variables that separate long-term progress from stagnation.Topics: periodization, program design, hypertrophy, strength training, phase potentiation, cluster sets, training volume, fatigue management, periodized nutrition, long-term athlete development, resistance training, ageing and exercise

🌐 Visit → tonyboutagy.com 📲 Follow us on Instagram → @tonyboutagyThe most prominent female fitness trends of 2025-26 are heavily hormone-focused. Most take something biologically true — estrogen fluctuates, cortisol rises during exercise, fibre type differs slightly between sexes — and build a training recommendation on it that the outcome data doesn't support. In this episode, Dr. Lauren Colenso-Semple evaluates those claims against the actual research.Dr. Lauren Colenso-Semple completed her PhD at McMaster University under Professor Stuart Phillips, with research focused on strength and performance across the menstrual cycle.In this episode, Dr. Colenso-Semple explains:How cycle syncing originated — from rodent ovariectomy studies involving full hormone shutdown to a large extrapolated jump into popular fitness content, and why reducing training volume to align with cycle phase conflicts with what the research shows about long-term volume-dependent adaptation.Why sex differences in muscle fibre type are very small in untrained people, adaptive with training, and secondary to athlete calibre — and why mitochondrial adaptations are a function of training status rather than sex or age.Why mechanical tension, achievable across a wide rep range, is the primary driver of muscle growth — and why this holds in men and women of all ages and training backgrounds.The distinction between Cushing's syndrome, a clinical condition involving chronic cortisol dysregulation, and the normal acute cortisol fluctuations that occur during exercise — and why conflating the two has led to widespread unnecessary concern.Why the kisspeptin argument against fasted training for women comes from a rodent receptor deletion model and has not been replicated in human outcome studies.Why the apparent ease with which male partners lose weight relates to differences in body size and maintenance calorie intake rather than a sex-specific metabolic response to a calorie deficit.Key insight:The hormone-based fitness claims most frequently directed at women tend to draw on mechanistic or animal data, while the long-term outcome studies — which address the actual goals of interest — show no meaningful sex difference in training response.Topics: cycle syncing, zone two training, female fitness trends, fibre type, mitochondria, cortisol and exercise, Cushing's syndrome, fasted training, kisspeptin, rep ranges, menopause and strength training, estrogen and muscle, mechanical tension, training volume, calorie deficit, evidence-based training

🌐 Visit → tonyboutagy.com 📲 Follow us on Instagram → @tonyboutagyThe fitness industry prescribes energy deficits without the framework to know when a deficit becomes harmful. This episode translates the RED-S research into practical application for coaches and individuals working on body composition.In this episode we breakdown the key concepts from recent conversation with Professor Louise Burke.You'll learn:Low energy availability (the exposure) vs RED-S (the syndrome) - why the distinction matters for applicationWhy fat-free mass, not total body mass, is the correct denominator for energy availabilityThe threshold numbers: ~20 cal/kg FFM for fat loss; below 15 cal/kg FFM where adverse consequences are well-documentedWhich systems are affected first - reproductive hormones and bone turnover - and how quickly (research shows within five days at 10 cal/kg FFM, which the transcript notes is not uncommon in physique sport)Why metabolic adaptation is a consequence of RED-S, not a separate phenomenonWhat the evidence does and doesn't support on sex differences in fasted exercise, including the kisspeptin hypothesisWhy fasted training and low energy availability are not the same thingThe 2023 RED-S questionnaire toolkitPrevention: returning to energy balance (30–40 cal/kg FFM) one to two days per weekRecovery: stepwise calorie increase and gastrointestinal adaptationKey insight: Low energy availability is the exposure; RED-S is the syndrome. Fasted training is not the same as low energy availability. These distinctions are foundational to applying this research correctly.Topics: RED-S, low energy availability, fat-free mass, metabolic adaptation, fasted training, kisspeptin, body composition, physique sport, Louise Burke, Stronger With TimeRESOURCES & LINKSDr Tony Boutagy → tonyboutagy.comProfessor Louise Burke - Australian Catholic University → https://www.acu.edu.au/research-and-enterprise/our-research-institutes/mary-mackillop-institute-for-health-research/our-people/louise-burkeIOC RED-S CAT 2 Tool (PDF) → https://stillmed.olympics.com/media/Documents/Beyond-the-Games/Health-and-Wellbeing/2023-IOC-REDS-CAT2.pdfIOC 2023 Consensus Statement on RED-S → https://pubmed.ncbi.nlm.nih.gov/37752005Sports Dietitians Australia → https://www.sportsdietitians.com.auPolar H10 heart rate monitor → https://www.polar.com/en/sensors/h10-heart-rate-sensor

🌐 Visit → https://tonyboutagy.com/📲 Follow us on Instagram → @tonyboutagyIf you've experienced unexplained fatigue, lost your period, or can't build muscle despite training hard - this episode will help you understand why.Professor Louise Burke - IOC expert panel member on RED-S - explains the complexity behind low energy availability, why it's being oversimplified on social media, and why context matters more than rigid rules.You'll learn when energy deficit becomes problematic, which body systems are affected first (and why), why stress makes everything worse, and whether the fasted training fears are actually supported by evidence.We also discuss Professor Burke's groundbreaking Melbourne study using the only metabolic chamber in the Southern Hemisphere to compare diet-induced versus exercise-induced energy deficits.In this Episode:The difference between low energy availability (exposure) and RED-S (syndrome)Why energy deficits aren't always intentional (training volume, time constraints, budget)Which body systems are affected: reproductive, bone, GI, metabolism, performanceWhy some systems shut down before others (evolutionary perspective)Stress as a major amplifier of symptomsRED-S CAT 2 clinical diagnosis tool (requires medical expertise, not self-diagnosis)Evolution from Female Athlete Triad to RED-S (males affected, multiple systems involved)Cultural issues in endurance sports (Tour cyclists surviving on coffee for 7-hour rides)Does the method of creating deficit matter? Diet vs exercise-inducedMelbourne metabolic chamber study: comparing both methods (results expected 2027)Fasted training controversy: insufficient evidence for rigid rulesSex differences in sensitivity to energy rhythm (confounded by stress factors)Louise's perspective: better to exercise fasted than not exercise at allKey insight:RED-S is far more complex than simple numerical thresholds. Context, individual variation, stress, and the method of creating deficit all matter. Oversimplified social media advice may cause more harm than good.Melbourne Study:Professor Burke is recruiting runners, triathletes, race walkers (50k+/week) for a study comparing exercise-induced vs diet-induced energy deficit using the only metabolic chamber in the Southern Hemisphere. Results expected 2027. Contact  ⁠[email protected] for recruitment information.Go straight to the redcaps screening tool   https://redcap.link/acu-agilityTopics: energy deficit, undereating, overtraining, hormones, bone health, metabolic adaptation, female athlete triad, amenorrhea, stress fractures, fasted training, sports nutrition

What started as 6 planned episodes became 31 conversations throughout 2025. This is my year-end reflection on the final five conversations - and the one consistent message that emerged from every expert.The core message:Individual variation matters more than sex-specific protocols. Training principles apply to human physiology, not gender categories. What you do consistently shapes who you become.Key insights from 2025:💡 You are what you do repeatedly" - Professor Sophia Nimphius. Your training history shapes your physiology more than your sex does.💡 Research + coaching perspectives both matter. Research shows what works on average. Coaching finds what works for you.💡 The public message has become too complex. 80% of women aren't lifting weights, yet the advice has become increasingly segmented and contradictory.💡 Training frequency: The pre-steroid era (1800s-1950s) used 2-3x per week full body training. Modern muscle physiology supports this approach for natural lifters.💡 Menopause care is patient-centered. History, symptoms, and goals drive treatment decisions - not blanket "every woman should" recommendations.💡 Low energy availability is the hidden epidemic in midlife women. Even 35-year-olds are showing perimenopausal symptoms from chronic under-fueling.Brief highlights from 5 conversations:🎙️ Round Table (Paul Laursen, Jake Doleschal, Dana Lis): How strength, endurance, and nutrition interact in real life. Why zones are coaching prescription tools, not gender-specific protocols.🎙️ Jake Doleschal: Training frequency and the muscle fiber-specific nature of hypertrophy. Why first sets give you 50% of stimulus with diminishing returns after.🎙️ Dr. Nadya Chami: What happens in a menopause consultation. Individualized hormone therapy decisions based on patient needs and contraindications.🎙️ Professor Abbie Smith-Ryan: Context matters for fasted training. Fueling around training sessions for better body composition. Why short-term studies miss real-world complexity.🎙️ Professor Sophia Nimphius: Research quality issues (85% of top meta-analyses contain errors). The circle of resistance training life. Why more overlap exists than difference between male and female training responses.📅 2026 plans: Body composition focus, continued women's health and performance, and the experts doing the actual research.If you found this valuable, follow for more evidence-based insights in 2026.

📲 Instagram → https://www.instagram.com/tonyboutagy/🎧 Watch on YouTube → https://www.youtube.com/@tonyboutagy-PhD/Professor Sophia Nimphius's research on training adaptation reveals that your training history shapes your physiology more than demographic categories. Her work bridges exercise science research with practical coaching application.In this episode, you'll discover:Research quality in exercise science: why 85% of influential meta-analyses contain calculation errorsWithin-group variation versus between-group differences in male and female training responses"You are what you do repeatedly" - how consistent training patterns shape physiologyThe circle of resistance training life: cycling through muscle mass, strength, and work capacity phasesWhy it takes 3-4 years of consistent training to understand your true capabilitiesProgramming for muscle mass: higher reps, total work, and learning what "heavy" meansCluster sets and rest redistribution as alternatives to traditional set structuresPower decline with age: maintaining fast movements across the lifespanBone health: both impact and tension stimulate adaptation (with satiation effects)Multimodal and multi-directional movement for comprehensive developmentMuscle imbalances: practical screening and monitoring changes over timeKey insights:Training principles apply to human physiology rather than gender categories. Within-group variation (differences between individuals of the same sex) exceeds between-group differences (average differences between sexes). Your training history - what you do consistently over years - determines your physiological adaptations.The "circle of resistance training life" applies universally: build muscle mass, maximize strength and efficiency, develop work capacity, repeat. Cycle through 3-8 week blocks of each phase across your entire training lifespan.Guest:Professor Sophia Nimphius is Pro Vice-Chancellor of Sport at Edith Cowan University, with over 20 years of experience bridging research and elite sports coaching in surfing, softball, and strength sports.Resources:Professor Sophia Nimphius → https://www.docsoph.com/Instagram → @docsophIf you found this valuable, follow for more evidence-based insights.

📲 Instagram → https://www.instagram.com/tonyboutagy/🎧 Watch on YouTube → https://www.youtube.com/@tonyboutagy-PhD/Professor Abbie Smith-Ryan's research reveals why individual variation in women's training and nutrition response matters more than group averages - and why rigid protocols often miss the mark.In this episode, you'll discover:Why menstrual cycle training needs vary dramatically between women (and how to track your own patterns)When body composition measurements provide useful feedback versus create psychological problemsCreatine for women: dosing, timing, and benefits for muscle, cognition, and bone healthStrategic fueling around training sessions while maintaining fat loss goalsLow energy availability in midlife: why some women eating 1,400 calories still aren't fueling adequately around trainingHow chronic energy deficit suppresses metabolic rate by 300-400 caloriesCase studies: world champions who fuel strategically versus chronic under-fuelers with suppressed metabolismKey insights:Individual response to menstrual cycle changes varies significantly - some women need training modifications, others don't notice differences. Track your own patterns rather than following rigid protocols.You can maintain calorie restriction for fat loss while still fueling strategically around training sessions. The timing matters for body composition and metabolic health.Guest:Professor Abbie Smith-Ryan is co-director of the Applied Physiology Laboratory at UNC Chapel Hill, with 230+ peer-reviewed publications on women's health, performance nutrition, and body composition.Resources:Professor Abbie Smith-Ryan → @asmithryan (Instagram)Professor Abbie Smith-Ryan - Website → https://asmithryan.com/Applied Physiology Laboratory → https://exss.unc.edu/If you found this valuable, follow for more evidence-based insights.

📲 Instagram → https://www.instagram.com/tonyboutagy/🎧 Watch on YouTube → https://www.youtube.com/@tonyboutagy-PhD/Most menopause advice on social media comes from doctors who don't see patients. Dr. Nadya Chami actually works with menopausal women every single day.In this conversation, she explains what really happens in a menopause consultation, how specialists make treatment decisions, and why individualised care matters more than blanket protocols from social media.What you'll learn:What actually happens during a menopause consultation and how treatment decisions are madeThe 2002 study that scared a generation off hormone replacement therapy (HRT) - and what's changed sinceBody-identical hormones vs. synthetic: why type and delivery method matterTestosterone therapy for women: research on libido, muscle, bone, and cognitionWhy sex hormone binding globulin (SHBG) can block testosterone effectivenessNon-hormonal options when menopausal hormone therapy isn't suitableSleep solutions: night sweats vs. anxiety vs. bladder issuesWhy body composition changes are the hardest menopause problem to solveWhether you can stay on hormone therapy indefinitely or should wean off at 60Key insight: Menopause care requires working with a specialist who considers your complete medical history and individual circumstances - not following rigid social media protocols.Guest: Dr. Nadya Chami is a specialist obstetrician and gynecologist working exclusively in menopause gynecology at Prince of Wales Private Hospital and the Menopause Hub (Royal Hospital for Women).Resources:Dr. Nadya Chami → drnadyachami.com.auThe Menopause Hub → Royal Hospital for Women, SydneyIf you found this valuable, follow for more evidence-based insights.

How often should you train each muscle group for optimal growth?Strength coach Jake Doleschal breaks down why training muscles 2-3x per week with moderate volume beats once-weekly high-volume approaches - and how it aligns with modern science.You'll learn:Why twice weekly training outperforms once weekly with high volumeHow muscle growth peaks in 48 hours but atrophy starts by day 5Why 3-4 sets per week maintains muscle but doesn't build itHow to structure AAA vs. ABA workout splitsThe enhanced lifter problem: copying 40-set workouts leads to overtrainingCNS fatigue and practical recovery strategiesExercise selection: start with muscle regions, not set countsPractical guidelines: 8-16 exercises per sessionWhy rep ranges (5-15) don't significantly impact hypertrophyWhat pre-steroid era bodybuilders got right about sustainable trainingIf you found this valuable, subscribe for more evidence-based training insights and share this episode with someone who's spinning their wheels in the gym. 📲 Follow us on Instagram → @tonyboutagy

This is a special round table episode where three experts come together to discuss what most podcasts keep siloed: how to integrate strength training, endurance work, and nutrition into one cohesive program.You'll learn:Why training frequency (2-3x/week) matters more than total volume for most peopleThe non-linear dose response: first sets give the most stimulusHow to balance high and low intensity without constant fatigueWhy males and females respond similarly to the same training programsWhen to train fasted vs fed (and why gut health matters)Protein targets: 1.7-2.5g/kg body weight for muscle gain or fat lossZone two vs HIIT: when to use each and how to balance them30/30 intervals: why short work/rest periods optimize adaptationsThe parallels between interval training and cluster sets in the gymHow to structure your week for strength + endurance without interferenceWhat changes for athletes over 55-60 years oldKey insight: Context always matters more than rigid rules. Training adaptation equals molecular signaling plus autonomic balance. 📲 Follow me on Instagram → @tonyboutagy

📲 Follow me on Instagram → @tonyboutagyThis is a summary episode of Stronger With Time, where I look back at eight powerful conversations and share the key insights I took away as both a coach and lifelong student of exercise science.You'll learn:Why vitamin D testing matters and how to use sensible sun exposure (Prof. Michael Holick)How to gradually increase fiber intake without digestive distress (Dr. Joanna McMillan)Why resistance training programs don't need to be different for men and women (Prof. William Kraemer)Where to find reliable menopause information beyond social media (Dr. Jen Gunter)When to get a DEXA scan and how resistance training builds bone site-specifically (Dr. Jared Merkin)Which wearables actually track sleep well and why recovery strategies matter (Prof. Shona Halson)How short interval training compares to steady-state for glucose control (Prof. Jonathan Little)Why most cardio and strength advice for women is missing critical nuance (Dr. Alyssa Olenick)Whether you're coaching women, training through menopause, or simply want clarity in a noisy fitness landscape - this episode gives you the science-backed highlights from eight world-class experts.

What if most of the "female-specific" training advice you're hearing is missing the bigger picture?Dr. Alyssa Olenick breaks down the science of what actually works for women - from cardio programming to strength training protocols - and why the fear-based messaging around hormones, cortisol, and zone training is doing more harm than good.You'll learn:How to spot BS fitness advice (hint: absolutes and fear-mongering are red flags)Why cardio isn't "destroying your hormones" - and what poor programming actually looks likeThe truth about zone training: when it matters and when you can ignore itHow to balance HIIT, steady-state, and recovery across your weekWhy the "cortisol from cardio" fear is overblown (and what actually raises cortisol)What makes a good resistance training program (spoiler: it's not just 5x5 heavy lifting)The menopause training narrative: why 8-12 reps still workHow to train with intention instead of just "going hard" every sessionWhy fitness status matters more than sex differences in training response

What if small, precise changes in food, walking, and training could restore glucose control?Prof. Jonathan Little shares practical, evidence-based strategies from his lab on how carb restriction, exercise intensity, and ketones affect metabolic health.You’ll learn:• A research-tested 12-week very-low-carb model for type 2 diabetes remission (PMID 33653718)• Why fasting insulin rises 5–10 years before glucose does (PMID 22644836)• How a 10–15 min walk ≈ 30 min after meals flattens glucose spikes (PMID 35985050)• What LDL particle size reveals about cardiovascular risk (PMID 34159352)• When metformin supports - not blunts - exercise benefits• The science behind pre-sleep protein for morning glucose control• Why HIIT and moderate training both improve insulin sensitivity• The real impact of exogenous ketones as fuel and signal (PMID 27475046)

What really drives better sleep and recovery?Prof. Shona Halson - one of the world’s most respected experts in the field - shares what decades of research actually supports, and what to ignore.You’ll learn: • Why 8 hours is a useful guideline, but consistency matters more • How naps and “non-sleep deep rest” can help (and when they hurt) • Which wearable data is reliable vs. misleading • The role of hormones, perimenopause, and menstrual symptoms in sleep • Why evening meals, alcohol, and caffeine disrupt rest more than we think • How stress, low energy availability, and overtraining impair recovery • The truth about compression, ice baths, and sauna use • When protein timing and presleep nutrition really make a difference

How strong are your bones - and how do you know?In this conversation with Dr. Jarrod Meerkin, we break down what DEXA scans really tell us, how bone density changes across the lifespan, and the role of exercise, genetics, and lifestyle in protecting against osteoporosis.You’ll learn: • When peak bone mass is reached and why it matters • The differences between DEXA, QCT, PQCT, and ultrasound scans • Why the lumbar spine and hip are the gold standards for assessment • How genetics, hormones, and nutrition shape bone density • The silent nature of bone loss and why scans matter before age 70 • What T-scores and Z-scores actually mean • How resistance and impact training influence bone health • Why calibration matters when comparing DEXA results

Why are women still bombarded with misinformation about their health? From “bioidentical” hormones to probiotics, celebrity-endorsed supplements, and viral myths, Dr. Jen Gunter helps us separate fact from fiction.You’ll learn: • Why misinformation spreads so easily in women’s health • How mouse studies and anecdotes mislead the public • The truth about vaginal health, probiotics, and lubricants • What “bioidentical hormones” actually are - and aren’t • How doctors determine hormone therapy dosing • When hormone therapy helps, and when it doesn’t • Why sleep, nutrition, and exercise still matter most • How language in medicine (like “ovarian failure”) is evolving

What does the science really say about resistance training for women?In this conversation with Professor William Kraemer, one of the most cited exercise scientists in history, you’ll hear the lessons from five decades of research on strength training, program design, and women’s responses to training.You’ll learn: • Why women can safely follow the same strength principles as men • What the early large-scale female training studies actually showed • How symptomatology (sleep, hot flushes, joint pain) shapes menopause training • The fundamentals of sets, reps, loads, and rest for women • How to use flexible non-linear periodisation in real life • Why context, not theory, determines whether training advice worksResources & Links: • Kraemer WJ et al. — Evolution of resistance training in women: History and mechanisms for health and performance → https://doi.org/10.1016/j.smhs.2025.01.005 • Kraemer & Fleck — Designing Resistance Training Programs → https://www.amazon.com/Designing-Resistance-Training-Programs-4th/dp/0736081704

Most people think “gut health” means buying probiotics or avoiding certain foods. But what does the science actually say? In this episode, Dr. Joanna McMillan breaks down the myths, the evidence, and the everyday practices that make the biggest difference.You’ll learn: • What normal gut function actually looks like (and when to worry) • Why constipation is more serious than most realise • How to interpret bloating, gas, and gut noises without overreacting • The different types of fibre - and why resistant starch is so important • Why both plant and animal foods matter for long-term health • The facts about fermented foods, probiotics, and postbiotics • Foods and additives that damage gut health • How to approach FODMAPs and fibre intolerance safely🎓 Join the 9-Week Science of Thriving Course →⁠ https://scienceofthriving.com.au⁠📲 Follow us on Instagram → @tonyboutagy

Our first Ask Me Anything podcast is here.I answer your questions on training through menopause and beyond - from resistance training and protein timing to Zone 2, mitochondria, and training into your 70s and 80s.In this session, we cover:✔️ Do we really lack female-specific resistance training research?✔️ “Stay in your lane” - the danger of experts giving advice outside their field✔️ Zone 2 training, mitochondria, and whether cardio helps or hinders hypertrophy✔️ Lactate threshold, heart rate, and why lab testing still matters✔️ Carbs vs fat for endurance - and why elite athletes aren’t the best model for most women✔️ Protein timing in women - does it differ from men?✔️ Light vs heavy weights, and why variety still matters✔️ Testosterone and postmenopausal training✔️ Sarcopenia, injuries, rotator cuff issues, and training into your 70s and 80s✔️ Tai chi, gymnastics, and “second-tier” activities for longevity✔️ The truth about wearables, recovery scores, and training frequency mythsWe didn’t get to every question this time, so another Q&A will be recorded soon. If you’d like to submit one, leave it in the comments or send it through on Instagram.📲 Follow us on Instagram → @tonyboutagy🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au

Vitamin D is one of the most debated topics in health: sunlight vs supplements, safe levels, deficiency risks, and whether it truly impacts conditions beyond bone health.In this conversation with Professor Michael Holick, I explore: • The difference between vitamin D from sunlight vs supplements • Why 40–60 ng/ml (100–150 nmol/L) may be the true “optimal” range • The role of vitamin D in bone health, pregnancy, immunity, and muscle • Why deficiency is linked to preeclampsia, diabetes, and autoimmune disorders • The controversy around guidelines, testing, and “normal” ranges • The evidence for and against megadosing in autoimmune conditions • How sunlight influences health beyond vitamin D (endorphins, nitric oxide, mood) • What Professor Holick himself does daily - from supplementation to training for marathons at age 79Whether you’re a coach or simply someone trying to make sense of vitamin D confusion, this episode will give you clarity from the world’s foremost expert.🎓 Join my 9-Week Science of Thriving Course →⁠ https://scienceofthriving.com.au⁠ 📲 Follow us on Instagram → @tonyboutagy

This is the second summary episode of Stronger With Time, where I look back at the last five podcasts and share the key insights I took away as both a coach and lifelong student of exercise science.🎓 Join my 9-Week Science of Thriving Course →⁠ https://scienceofthriving.com.au⁠ 📲 Follow me on Instagram → @tonyboutagyYou’ll learn: • Why carbs before bed can improve sleep and glucose control (Dr. Mikki Williden) • What lifelong exercise does to muscle size, fibre types, and strength (Prof. Scott Trappe) • Michelle MacDonald’s journey from yoga to world champion bodybuilding - and her mother’s remarkable transformation at 71 • Why strength is the foundation for aging well - and how simple programs can keep you out of a nursing home (Prof. Maria Fiatarone Singh) • What the data actually shows about fasted vs fed training, and why men and women respond more similarly than different (Prof. Jenna Gillen)Whether you’re coaching women, training through menopause, or simply want clarity in a noisy fitness landscape - this episode gives you the science-backed highlights.

🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au 📲 Follow us on Instagram → @tonyboutagyFasted vs fed training, glucose control, and interval training are hot topics in women’s fitness - but much of the advice online isn’t grounded in real-world research.In this conversation with Professor Jenna Gillen, I unpack the latest evidence on how women respond to different training states, why “exercise snacks” work, and how to adapt high-intensity training for different life stages.You’ll learn: • What mitochondria are and why they matter for health beyond sport • The truth about fibre type differences between men and women • How exercise impacts glucose control - during, after, and long term • Why frequent short bouts of movement (“exercise snacks”) are so effective • How low-volume sprint intervals compare to moderate continuous training • The 3 x 20-second sprint protocol for time-crunched women • What the research shows on fasted vs fed training for females • Interval training options for perimenopause and postmenopause • Key takeaways for sustainable cardio and strength programming

If you’ve ever wondered whether older adults can lift heavy or build muscle after 70, this conversation changes everything.Professor Maria Fiatarone Singh pioneered resistance training research in frail elderly populations when no one else believed it was possible. Her 1988 study showing 200% strength gains in nursing home residents aged 80-96 launched four decades of research proving that high-intensity resistance training is the most powerful intervention for healthy aging.In this episode, you'll discover:• How frail 90-year-olds can safely progress to 80% intensity in just four days • Why simple leg press and leg extension improved all activities of daily living • The nitrogen-retention benefits of resistance training (opposite of what most believe) • How weightlifting alone improves VO2 max by 10% without any aerobic training • Why resistance training is more feasible than walking for frail populations • The 13-intervention program that reduced post-hip fracture deaths by 85% • Brain changes from resistance training: growing empathy centers and protecting memory • Maria's personal training approach at age 71: "the heaviest weight I can actually lift"This conversation reveals why resistance training should be the foundation of exercise prescription for older adults and chronic disease management.🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au📲 Follow us on Instagram → @tonyboutagy

🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au  📲 Follow us on Instagram → @tonyboutagy  How do you keep training (and coaching) when real life gets complicated?In this episode, Michelle MacDonald shares the practical strategies she uses to coach women through inflammation, structural limitations, post-surgery recovery, and the emotional ups and downs of midlife training. From leveraging machine work to rewriting beliefs about cardio, Michelle’s approach blends deep physiological awareness with day-to-day adaptability.We also explore how she helped her 79-year-old mother go from inactive to lifting four days a week—and what it really means to build an “athlete mindset” later in life.You’ll learn:• How a yoga foundation shaped Michelle’s elite mind-muscle control• The difference between flexibility and mobility (and what women really lose)• Why women need more regressions, not more restrictions• What to do when inflammation flares or structural pain appears• How to coach via communication, not just programs• Why the anti-cardio trend is harming women—and how to reframe it• What Joan’s transformation teaches us about consistency, identity, and longevityThis episode is a masterclass in practical, intelligent coaching—built for women training through life.

🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au📲 Follow us on Instagram → @tonyboutagyIf you've seen those viral MRI images comparing active and sedentary 70-year-olds, you've witnessed one of the most compelling visual demonstrations of how exercise shapes the aging process - but the story behind them reveals even more.In this episode, Professor Scott Trappe - the researcher behind those images - explains what happens to muscle as we age and how exercise fundamentally alters this process. You'll discover:• What those MRI comparisons reveal about the aging trajectory• When muscle mass, strength, and power peak and how exercise affects this timeline• The reality of fast-twitch fibre changes with age and what training can reverse• Why males and females show remarkably similar responses to exercise across the lifespan• Scott's evidence-based approach that consistently outperforms complex programming• How muscle with different training histories responds to exercise stimuli• The finding that 90-year-old lifelong exercisers maintain muscle quality similar to 40-year-olds• Why consistency matters more than complexity in long-term outcomesThis conversation explores what decades of research reveal about muscle adaptation and the aging process.

🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au📲 Follow us on Instagram → @tonyboutagyAre you overwhelmed by nutrition rules, tired of feeling guilty about food, or just want to reclaim your energy and confidence after 40?This episode is all about unlearning decades of restrictive diet culture, breaking free from perfectionism, and rebuilding trust with your body and food. Dr. Mikki Williden and I cut through nutrition confusion, show you why common deficiencies and frustration are not your fault, and give you the tools to finally feel at home with your plate again.You’ll learn:How to spot and fix nutrient gaps (iron, B12, D, thyroid)Why most “healthy eating” advice leaves women stuck or burnt outHow to regulate blood sugar and energy, without food obsessionWhy high-protein meals, flexible carbs, and meal planning create freedomWhat “tuning in” really means (and how to stop second-guessing yourself)If you’re ready to let go of nutrition anxiety, this is the reset you need.

After eight episodes with the world’s leading experts, what actually works for women’s health, strength, and performance?This is the first summary podcast of Stronger With Time—a distillation of what I’ve learned from conversations with eight world-class researchers and practitioners in women’s health and performance.  🎓 Join the 9-Week Science of Thriving Course →⁠⁠ https://scienceofthriving.com.au⁠⁠📲 Follow us on Instagram → @tonyboutagyIf you’ve been following the series, or if you’re looking for a rigorous, practical update on what the research actually supports, this is your one-stop briefing.Inside, you’ll learn: → Why “cycle syncing” needs context, not blanket rules (Dr. Lauren Colenso-Semple) → How to balance intensity and base training for results (Prof. Paul Laursen) → What muscle research really says about menopause and strength (Prof. Severine Lamon) → The truth about protein, adaptation, and what actually matters after 40 (Prof. Stuart Phillips) → Why gender-based nutrition rules often don’t hold up (Prof. Louise Burke) → How mindset and emotional fitness drive lasting change (Craig Hall) → The power of individualised breathing for sleep and recovery (Dr. Rosalba Courtney) → How to build muscle and strength at any age without dogma (Prof. Tommy Lundberg)And more.This is the playbook I’m using, based on both the literature and decades of coaching.Next up:More episodes with true experts, deeper dives into the research that matters, another run of my Menopause course → https://scienceofthriving.com.au, and an upcoming “Ask Me Anything” where I’ll answer your biggest questions.Follow for more.

🎓 Register for the 9-Week Science of Thriving Course → https://scienceofthriving.com.au 📲 Follow us on Instagram → @tonyboutagyCan you really build muscle, strength & power at any age? Or does it all “fall off a cliff” after 50?In this episode, Professor Tommy Lundberg unpacks the real evidence on muscle mass, strength, gender, and aging. You’ll discover:How (and why) muscle power and strength change with age - and what you can do about itWhy most people can gain muscle in their 50s, 60s, and beyondWhat actually happens to women’s muscle through menopauseThe rep ranges, frequencies, and volumes that drive real resultsThe science behind anti-inflammatories, cold water, and “cardio interference”Why context, recovery, and individualisation matter more than everIdeal for women, coaches, and anyone determined to age with strength and confidence.

🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au 📲 Follow us on Instagram → @tonyboutagyHow do stress, menopause, and modern life change the way women breathe? Is there really a “right” way to breathe - or do we need a more adaptive, compassionate approach?In this conversation, Dr. Rosalba Courtney shares the latest science behind functional breathing, the E.A.R.S. model, and how women can use breathwork to ease anxiety, improve sleep, and regain control during menopause.You’ll learn: • What dysfunctional breathing actually is and how to spot it• How stress, anxiety & menopause disrupt your breathing patterns• The link between CO₂ tolerance, nervous system health & sleep quality• Why rigid breathing techniques can do more harm than good• Nasal vs. mouth breathing: what the science says (not social media)• Evidence-based breathing drills for sleep, anxiety & nasal function• The truth about sighs, yawns, and breath holds — and how to use themWhether you’re a coach, a midlife woman, or anyone interested in the science and art of breathing, this episode gives you practical tools to breathe easier and thrive.

 🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au 📲 Follow us on Instagram → @tonyboutagyWhat happens when the body, confidence, or routines you've built your identity around begin to shift - and how do you navigate this transition with grace rather than resistance?In this honest and grounded conversation, Tony speaks with one of Australia’s first life coaches Craig Hall to explore the quiet identity shifts that surface in midlife. You’ll learn how to:• Understand why emotional triggers are useful - not shameful• Rebuild self-trust when your confidence has shifted• Let go of the pressure to “go back to who you were”• Work with - rather than against - your current reality• Navigate the invisible identity shift with more compassion and less controlThis episode is for anyone who feels like their old tools no longer fit - and is ready to meet midlife with more grace, honesty, and strength.

Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.auFollow us on Instagram → @tonyboutagyHow should female athletes approach nutrition and recovery—and does the menstrual cycle significantly alter these strategies?In this evidence-driven conversation, Professor Louise Burke clarifies: • Accurate guidelines for carbohydrate loading in women • The realities of training fasted for women • Collagen supplementation and its actual effectiveness • Practical nutrition and recovery strategies • Optimal caffeine use without compromising sleep • Crucial insights into maintaining bone healthPerfect for coaches supporting female athletes and women training through different life stages, this episode provides clear, actionable guidelines to confidently manage nutrition and performance.

 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au Follow us on Instagram → @tonyboutagyHow should protein and resistance training strategies evolve as women age—and does menopause actually change these needs? In this conversation with Professor Stuart Phillips, we clarify the latest science behind protein metabolism, muscle-building workouts, and supplements. You'll gain practical insights into:• Accurately determining your protein needs• Why menopause doesn't dramatically alter protein requirements• Choosing resistance training intensity safely and effectively• The real mechanisms behind muscle growth• Collagen supplementation: effectiveness versus marketing• Pre-sleep protein intake benefits: what research actually supportsIdeal for coaches supporting women through menopause and for women training through this life stage themselves, this episode provides clear, evidence-based guidelines to confidently navigate protein, training, and muscle health

Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.auFollow us on Instagram → @tonyboutagyWhat actually happens to female muscle as we age—and why is menopause a breaking point?In this episode, we sit down with molecular biologist Profesor Severine Lamon to unpack what really happens to female muscle as we age—and why menopause marks a unique, non-linear turning point in training and recovery.Topics we cover include:•  When muscle decline begins—and why it’s not linear•  How different types of testosterone influence performance•  The impact of hormone therapy on strength and recovery•  How sleep loss alters training effects at the genetic level•  The 3x/day protein + leucine strategy for aging muscle•  The overlooked risks of performance drugs in women’s healthWhether you're coaching women or training through menopause yourself, this episode gives you science-backed tools to preserve strength with clarity and confidence.

🎓 Enrol in Tony’s 9-Week Science of Thriving Course → ⁠⁠https://scienceofthriving.com.au ⁠⁠ 👉Follow on IG → @tonyboutagy    In this episode of Stronger With Time, Dr. Tony Boutagy sits down with Professor Paul Laursen (renowned exercise physiologist, HIIT researcher, and co-founder of Athletica.ai) to discuss all things endurance training, zone 2 work, HIIT, fasted cardio and some of the misinformation around these training modalities. In this Eposide:00:00 – Intro: Why this conversation matters for women and coaches  01:00 – Paul’s background & why elite athletes aren’t always healthy  03:00 – Metabolic dysfunction & burnout in high performers  06:00 – Muscle mass, mitochondria & why resistance alone isn’t enough  08:00 – What Zone 2 actually does for your metabolic health  11:00 – How to test aerobic fitness without a lab (180-age method)  14:00 – Why building fat-burning capacity is so critical for women  17:00 – How many hours of Zone 2 do you really need?  19:00 – Why Zone 3 is “no man’s land” & how to avoid overtraining  22:00 – Full breakdown of zone training (Zone 1–6 explained)  25:00 – When Zone 3 is useful—and when it’s a mistake  26:00 – The science behind short intervals vs long ones  29:00 – Why 30/30 intervals work (and how to dose them properly)  33:00 – The biggest mistake most people make with intervals  35:00 – How much VO₂max training is enough for health & longevity  39:00 – Why base training *must* come before HIIT  41:00 – Do women respond differently to aerobic training?  44:00 – The myth that women should avoid Zone 2 & fasted cardio  47:00 – What the research *really* says about fasted training for women  49:00 – Fueling performance on low-carb diets: how it actually works  52:00 – Carbohydrate targets, CGMs & training with metabolic flexibility  54:00 – Stress, cortisol & how glucose spikes show up on CGMs  55:00 – Final thoughts & how to join Paul’s real-world nutrition studyGuest Bio:Professor Paul Laursen is a world-leading endurance coach and exercise physiologist with 150+ peer-reviewed papers. He’s the co-founder of Athletica.ai and author of the Human Kinetics textbook High-Intensity Interval Training. He’s coached Olympic medalists, Ironman champions, and continues to pioneer research at the intersection of performance and health.Resources & Links:– Free 2-week Athletica.ai trial → https://athletica.ai  – Field Study: Join Athletica’s nutrition + training research project  – Professor Laursen’s textbook on HIIT → https://hiitscience.com/hiit-science-book-application/– Peter Attia: VO₂max and longevity reference → https://peterattiamd.com/all-things-vo2-max/– Jeff Volek’s FASTER Study →  https://pubmed.ncbi.nlm.nih.gov/26892521/📣 Want to thrive through menopause with evidence-based training? Enrol in Tony’s 9-Week Course: https://scienceofthriving.com.au

In this episode, we’re joined by Dr. Lauren Colenso-Semple, a leading researcher whose work has reshaped our understanding of female performance across the menstrual cycle.Her landmark study — the most tightly controlled investigation to date — offers the clearest insight yet into how hormonal fluctuations impact training outcomes. By challenging outdated assumptions based on rodent data and male physiology, her work sets a new benchmark for how we train women.Together, we cut through myths and confusion surrounding female-specific training, covering:Muscle and metabolic changes across the cycleFuel utilization and recoveryImpact of oral contraceptives on performanceSmarter strategies for strength, nutrition, and adaptationIf you’re a coach or woman looking for clarity on how to train through hormonal change — this is essential listening.Music by - Scott Bagnall

Welcome to STRONGER WITH TIME, a podcast dedicated to evidence-based training approaches for women at every life stage, hosted by strength coach and sports scientist Dr Tony Boutagy.👉 Follow on IG → @tonyboutagy    -------------------------------------------------------------------In this introductory episode: 00:00 – Welcome + Tony’s background: from uni coach to 30-year career in exercise science and strength00:50 – Rise of resistance training for women + how social media confused the conversation01:50 – Why long-form discussion matters + importance of going directly to the source02:47 – What to expect in future episodes: interviews with leading researchers in muscle, hormones, aging, cardio, mindset & more03:58 – How this podcast blends research + real coaching to guide training through all hormonal stagesHost Bio: Dr Tony Boutagy is a renowned strength coach and sports & exercise scientist with 30+ years of experience. Specialising in women's strength training through hormonal transitions, Tony bridges the gap between research and practical training methods.📣 Want to thrive through menopause with evidence-based training? Enrol in Tony’s 9-Week Course: https://scienceofthriving.com.auMusic by - Scott Bagnall