Stronger with Time

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 people The non-linear dose response: first sets give the most stimulus How to balance high and low...

📲 Follow me on Instagram → @tonyboutagy This 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 digestiv...

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 ad...

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...

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 rol...

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 sca...

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 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 earl...

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...

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...

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 he...

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 → @tonyboutagy You’ll learn: • Why carbs before bed can improve sleep and glucose control (D...

🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au 📲 Follow us on Instagram → @tonyboutagy Fasted 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 differe...

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-i...

🎓 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 midli...

🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au 📲 Follow us on Instagram → @tonyboutagy If 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...

🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au 📲 Follow us on Instagram → @tonyboutagy Are 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 bo...

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....

🎓 Register for the 9-Week Science of Thriving Course → https://scienceofthriving.com.au 📲 Follow us on Instagram → @tonyboutagy Can 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 str...

🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au 📲 Follow us on Instagram → @tonyboutagy How 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....

 🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au 📲 Follow us on Instagram → @tonyboutagy What 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 Cr...

Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au Follow us on Instagram → @tonyboutagy How 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 fa...

 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au Follow us on Instagram → @tonyboutagy How 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&#39...

Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au Follow us on Instagram → @tonyboutagy What 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...

🎓 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 mis...