Stronger with Time – Details, episodes & analysis

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Stronger with Time

Dr Tony Boutagy

Health & Fitness

Frequency: 1 episode/6d. Total Eps: 21

Join exercise scientist Dr Tony Boutagy as he interviews 11 leading experts in fitness and women's health. With 30+ years of experience and 70,000+ training programs written, Tony bridges rigorous science with practical application. This podcast explores evidence-based approaches to strength training, metabolism, and nutrition—particularly for women navigating perimenopause and menopause. Discover what research actually suggests about fitness, beyond trends and oversimplification, through conversations that acknowledge real-world complexities and individual differences.

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Apple Podcasts

🇨🇦 Canada - healthAndFitness
19/09/2025
#73
🇨🇦 Canada - healthAndFitness
18/09/2025
#62
🇨🇦 Canada - healthAndFitness
17/09/2025
#65
🇨🇦 Canada - healthAndFitness
22/07/2025
#79
🇺🇸 USA - healthAndFitness
10/07/2025
#100

Spotify

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Shared links between episodes and podcasts

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https://scienceofthriving.com.au
24 shares
https://scienceofthriving.com.au/
12 shares
https://hiitscience.com/hiit-science-book-application/
2 shares

https://www.amazon.com/Designing-Resistance-Training-Programs-4th/dp/0736081704
2 shares

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Score global : 63%

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Latest published episodes

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What Actually Works for Women’s Health, Strength & Performance: My Takeaways from 8 World-Leading Experts | Summary Podcast #1 with Dr. Tony Boutagy

Season 1 · Episode 9

Monday, July 7, 2025 • Duration 01:14:45

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 → @tonyboutagy

If 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.

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How to Build Muscle & Strength at Any Age: The Real Science of Resistance Training – with Professor Tommy Lundberg

Season 1 · Episode 9

Monday, June 30, 2025 • Duration 51:42

🎓 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 strength change with age - and what you can do about it
Why most people can gain muscle in their 50s, 60s, and beyond
What actually happens to women’s muscle through menopause
The rep ranges, frequencies, and volumes that drive real results
The science behind anti-inflammatories, cold water, and “cardio interference”
Why context, recovery, and individualisation matter more than ever

Ideal for women, coaches, and anyone determined to age with strength and confidence.

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Functional Breathing: How Stress, Menopause & CO₂ Impact Sleep, Anxiety & Health – with Dr. Rosalba Courtney

Season 1 · Episode 8

Monday, June 23, 2025 • Duration 01:00:55

🎓 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.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 them

Whether 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.

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Rewire Your Identity – The Identity & Mindset Shifts That Unlock Real Change with Craig Hall

Season 1 · Episode 7

Monday, June 16, 2025 • Duration 46:22

🎓 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 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 control

This 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.

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Fueling Female Perfomance: The Truth about Carbs, Collagen, and Fasted Training – with Prof. Louise Burke

Season 1 · Episode 6

Monday, June 9, 2025 • Duration 53:25

Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au

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 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 health

Perfect for coaches supporting female athletes and women training through different life stages, this episode provides clear, actionable guidelines to confidently manage nutrition and performance.

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How to Build & Maintain Muscle Through Menopause - Based of the latest science - with Professor Stuart Phillips

Season 1 · Episode 5

Monday, June 2, 2025 • Duration 49:53

Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au

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'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 supports

Ideal 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

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Aging Strong: The Science Behind What's Happening to Your Body During Menopause - with Professor Severine Lamon

Season 1 · Episode 4

Monday, May 26, 2025 • Duration 01:06:52

Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au

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 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 health

Whether you're coaching women or training through menopause yourself, this episode gives you science-backed tools to preserve strength with clarity and confidence.

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Mitochondria & Metobolic Health: The Zone 2 Longevity Connection with Paul Laursen

Season 1 · Episode 3

Friday, May 23, 2025 • Duration 57:27

🎓 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)

Clarity on Training for Women with Dr Lauren Colenso-Semple

Season 1 · Episode 2

Wednesday, May 21, 2025 • Duration 52:51

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 cycle
Fuel utilization and recovery
Impact of oral contraceptives on performance
Smarter strategies for strength, nutrition, and adaptation

If you’re a coach or woman looking for clarity on how to train through hormonal change — this is essential listening.

Music by - Scott Bagnall

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Introduction to 'Stronger with Time' - with Dr Tony Boutagy

Season 1 · Episode 1

Monday, May 19, 2025 • Duration 04:38

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

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In this introductory episode:

00:00 – Welcome + Tony’s background: from uni coach to 30-year career in exercise science and strength

00:50 – Rise of resistance training for women + how social media confused the conversation

01:50 – Why long-form discussion matters + importance of going directly to the source

02:47 – What to expect in future episodes: interviews with leading researchers in muscle, hormones, aging, cardio, mindset & more

03:58 – How this podcast blends research + real coaching to guide training through all hormonal stages

Host 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.au

Music by - Scott Bagnall

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Stronger with Time – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

RSS feed quality and score

Publication history

Latest published episodes

Related Shows Based on Content Similarities

Apple Podcasts

Spotify

Related Shows Based on Content Similarities

Stronger with Time – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

Other8

Amazon1

PubMed1

RSS feed quality and score

Publication history

Latest published episodes

Similar podcasts and content

Related Shows Based on Content Similarities

Apple Podcasts

Spotify

Related Shows Based on Content Similarities

Other8

Amazon1

PubMed1