Stronger with Time

🎓 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.

Joining the conversation is Professor Tommy Lundberg, a world-renowned expert from the Karolinska Institute in Sweden, specializing in resistance training and muscle performance. He dives into the science of building muscle at any age, busts myths about aging and strength, and reveals how women can maintain muscle through menopause. Lundberg emphasizes tailored training methods, optimal rep ranges, and the importance of recovery. His insights challenge the notion that muscle loss is inevitable, inspiring listeners to redefine their fitness journey.

🎓 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.

Stuart Phillips, a Professor of Kinesiology at McMaster University and an expert in protein and muscle research, shares valuable insights on maintaining muscle through menopause. He clarifies that protein needs don't dramatically change with menopause and discusses effective resistance training techniques. The conversation emphasizes the importance of evidence over myths, the role of collagen supplementation, and the benefits of pre-sleep protein intake for muscle health. This practical guidance empowers women to confidently manage their strength training and nutritional strategies.

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