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 intensity without constant fatigue
Why males and females respond similarly to the same training programs
When to train fasted vs fed (and why gut health matters)
Protein targets: 1.7-2.5g/kg body weight for muscle gain or fat loss
Zone two vs HIIT: when to use each and how to balance them
30/30 intervals: why short work/rest periods optimize adaptations
The parallels between interval training and cluster sets in the gym
How to structure your week for strength + endurance without interference
What changes for athletes over 55-60 years old

Key insight: Context always matters more than rigid rules. Training adaptation equals molecular signaling plus autonomic balance.

📲 Follow me on Instagram → @tonyboutagy

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