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.

🎓 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.

🎓 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.

 🎓 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.

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 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.

 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'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

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 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.

🎓 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 study

Guest 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 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

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

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 works

Resources & 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

🎓 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 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 out

• How to regulate blood sugar and energy, without food obsession

• Why high-protein meals, flexible carbs, and meal planning create freedom

• What “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.

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 myths

We 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 79

Whether 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 → @tonyboutagy

You’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 → @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 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 longevity

This 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 → @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 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 outcomes

This conversation explores what decades of research reveal about muscle adaptation and the aging process.