Stronger with Time

What started as 6 planned episodes became 31 conversations throughout 2025. This is my year-end reflection on the final five conversations - and the one consistent message that emerged from every expert.The core message:Individual variation matters more than sex-specific protocols. Training principles apply to human physiology, not gender categories. What you do consistently shapes who you become.Key insights from 2025:💡 You are what you do repeatedly" - Professor Sophia Nimphius. Your training history shapes your physiology more than your sex does.💡 Research + coaching perspectives both matter. Research shows what works on average. Coaching finds what works for you.💡 The public message has become too complex. 80% of women aren't lifting weights, yet the advice has become increasingly segmented and contradictory.💡 Training frequency: The pre-steroid era (1800s-1950s) used 2-3x per week full body training. Modern muscle physiology supports this approach for natural lifters.💡 Menopause care is patient-centered. History, symptoms, and goals drive treatment decisions - not blanket "every woman should" recommendations.💡 Low energy availability is the hidden epidemic in midlife women. Even 35-year-olds are showing perimenopausal symptoms from chronic under-fueling.Brief highlights from 5 conversations:🎙️ Round Table (Paul Laursen, Jake Doleschal, Dana Lis): How strength, endurance, and nutrition interact in real life. Why zones are coaching prescription tools, not gender-specific protocols.🎙️ Jake Doleschal: Training frequency and the muscle fiber-specific nature of hypertrophy. Why first sets give you 50% of stimulus with diminishing returns after.🎙️ Dr. Nadya Chami: What happens in a menopause consultation. Individualized hormone therapy decisions based on patient needs and contraindications.🎙️ Professor Abbie Smith-Ryan: Context matters for fasted training. Fueling around training sessions for better body composition. Why short-term studies miss real-world complexity.🎙️ Professor Sophia Nimphius: Research quality issues (85% of top meta-analyses contain errors). The circle of resistance training life. Why more overlap exists than difference between male and female training responses.📅 2026 plans: Body composition focus, continued women's health and performance, and the experts doing the actual research.If you found this valuable, follow for more evidence-based insights in 2026.

📲 Instagram → https://www.instagram.com/tonyboutagy/🎧 Watch on YouTube → https://www.youtube.com/@tonyboutagy-PhD/Professor Sophia Nimphius's research on training adaptation reveals that your training history shapes your physiology more than demographic categories. Her work bridges exercise science research with practical coaching application.In this episode, you'll discover:Research quality in exercise science: why 85% of influential meta-analyses contain calculation errorsWithin-group variation versus between-group differences in male and female training responses"You are what you do repeatedly" - how consistent training patterns shape physiologyThe circle of resistance training life: cycling through muscle mass, strength, and work capacity phasesWhy it takes 3-4 years of consistent training to understand your true capabilitiesProgramming for muscle mass: higher reps, total work, and learning what "heavy" meansCluster sets and rest redistribution as alternatives to traditional set structuresPower decline with age: maintaining fast movements across the lifespanBone health: both impact and tension stimulate adaptation (with satiation effects)Multimodal and multi-directional movement for comprehensive developmentMuscle imbalances: practical screening and monitoring changes over timeKey insights:Training principles apply to human physiology rather than gender categories. Within-group variation (differences between individuals of the same sex) exceeds between-group differences (average differences between sexes). Your training history - what you do consistently over years - determines your physiological adaptations.The "circle of resistance training life" applies universally: build muscle mass, maximize strength and efficiency, develop work capacity, repeat. Cycle through 3-8 week blocks of each phase across your entire training lifespan.Guest:Professor Sophia Nimphius is Pro Vice-Chancellor of Sport at Edith Cowan University, with over 20 years of experience bridging research and elite sports coaching in surfing, softball, and strength sports.Resources:Professor Sophia Nimphius → https://www.docsoph.com/Instagram → @docsophIf you found this valuable, follow for more evidence-based insights.

📲 Instagram → https://www.instagram.com/tonyboutagy/🎧 Watch on YouTube → https://www.youtube.com/@tonyboutagy-PhD/Professor Abbie Smith-Ryan's research reveals why individual variation in women's training and nutrition response matters more than group averages - and why rigid protocols often miss the mark.In this episode, you'll discover:Why menstrual cycle training needs vary dramatically between women (and how to track your own patterns)When body composition measurements provide useful feedback versus create psychological problemsCreatine for women: dosing, timing, and benefits for muscle, cognition, and bone healthStrategic fueling around training sessions while maintaining fat loss goalsLow energy availability in midlife: why some women eating 1,400 calories still aren't fueling adequately around trainingHow chronic energy deficit suppresses metabolic rate by 300-400 caloriesCase studies: world champions who fuel strategically versus chronic under-fuelers with suppressed metabolismKey insights:Individual response to menstrual cycle changes varies significantly - some women need training modifications, others don't notice differences. Track your own patterns rather than following rigid protocols.You can maintain calorie restriction for fat loss while still fueling strategically around training sessions. The timing matters for body composition and metabolic health.Guest:Professor Abbie Smith-Ryan is co-director of the Applied Physiology Laboratory at UNC Chapel Hill, with 230+ peer-reviewed publications on women's health, performance nutrition, and body composition.Resources:Professor Abbie Smith-Ryan → @asmithryan (Instagram)Professor Abbie Smith-Ryan - Website → https://asmithryan.com/Applied Physiology Laboratory → https://exss.unc.edu/If you found this valuable, follow for more evidence-based insights.

📲 Instagram → https://www.instagram.com/tonyboutagy/🎧 Watch on YouTube → https://www.youtube.com/@tonyboutagy-PhD/Most menopause advice on social media comes from doctors who don't see patients. Dr. Nadya Chami actually works with menopausal women every single day.In this conversation, she explains what really happens in a menopause consultation, how specialists make treatment decisions, and why individualised care matters more than blanket protocols from social media.What you'll learn:What actually happens during a menopause consultation and how treatment decisions are madeThe 2002 study that scared a generation off hormone replacement therapy (HRT) - and what's changed sinceBody-identical hormones vs. synthetic: why type and delivery method matterTestosterone therapy for women: research on libido, muscle, bone, and cognitionWhy sex hormone binding globulin (SHBG) can block testosterone effectivenessNon-hormonal options when menopausal hormone therapy isn't suitableSleep solutions: night sweats vs. anxiety vs. bladder issuesWhy body composition changes are the hardest menopause problem to solveWhether you can stay on hormone therapy indefinitely or should wean off at 60Key insight: Menopause care requires working with a specialist who considers your complete medical history and individual circumstances - not following rigid social media protocols.Guest: Dr. Nadya Chami is a specialist obstetrician and gynecologist working exclusively in menopause gynecology at Prince of Wales Private Hospital and the Menopause Hub (Royal Hospital for Women).Resources:Dr. Nadya Chami → drnadyachami.com.auThe Menopause Hub → Royal Hospital for Women, SydneyIf you found this valuable, follow for more evidence-based insights.

How often should you train each muscle group for optimal growth?Strength coach Jake Doleschal breaks down why training muscles 2-3x per week with moderate volume beats once-weekly high-volume approaches - and how it aligns with modern science.You'll learn:Why twice weekly training outperforms once weekly with high volumeHow muscle growth peaks in 48 hours but atrophy starts by day 5Why 3-4 sets per week maintains muscle but doesn't build itHow to structure AAA vs. ABA workout splitsThe enhanced lifter problem: copying 40-set workouts leads to overtrainingCNS fatigue and practical recovery strategiesExercise selection: start with muscle regions, not set countsPractical guidelines: 8-16 exercises per sessionWhy rep ranges (5-15) don't significantly impact hypertrophyWhat pre-steroid era bodybuilders got right about sustainable trainingIf you found this valuable, subscribe for more evidence-based training insights and share this episode with someone who's spinning their wheels in the gym. 📲 Follow us on Instagram → @tonyboutagy

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 peopleThe non-linear dose response: first sets give the most stimulusHow to balance high and low intensity without constant fatigueWhy males and females respond similarly to the same training programsWhen to train fasted vs fed (and why gut health matters)Protein targets: 1.7-2.5g/kg body weight for muscle gain or fat lossZone two vs HIIT: when to use each and how to balance them30/30 intervals: why short work/rest periods optimize adaptationsThe parallels between interval training and cluster sets in the gymHow to structure your week for strength + endurance without interferenceWhat changes for athletes over 55-60 years oldKey insight: Context always matters more than rigid rules. Training adaptation equals molecular signaling plus autonomic balance. 📲 Follow me on Instagram → @tonyboutagy

📲 Follow me on Instagram → @tonyboutagyThis 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 digestive distress (Dr. Joanna McMillan)Why resistance training programs don't need to be different for men and women (Prof. William Kraemer)Where to find reliable menopause information beyond social media (Dr. Jen Gunter)When to get a DEXA scan and how resistance training builds bone site-specifically (Dr. Jared Merkin)Which wearables actually track sleep well and why recovery strategies matter (Prof. Shona Halson)How short interval training compares to steady-state for glucose control (Prof. Jonathan Little)Why most cardio and strength advice for women is missing critical nuance (Dr. Alyssa Olenick)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 from eight world-class experts.

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 advice (hint: absolutes and fear-mongering are red flags)Why cardio isn't "destroying your hormones" - and what poor programming actually looks likeThe truth about zone training: when it matters and when you can ignore itHow to balance HIIT, steady-state, and recovery across your weekWhy the "cortisol from cardio" fear is overblown (and what actually raises cortisol)What makes a good resistance training program (spoiler: it's not just 5x5 heavy lifting)The menopause training narrative: why 8-12 reps still workHow to train with intention instead of just "going hard" every sessionWhy fitness status matters more than sex differences in training response

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 before glucose does (PMID 22644836)• How a 10–15 min walk ≈ 30 min after meals flattens glucose spikes (PMID 35985050)• What LDL particle size reveals about cardiovascular risk (PMID 34159352)• When metformin supports - not blunts - exercise benefits• The science behind pre-sleep protein for morning glucose control• Why HIIT and moderate training both improve insulin sensitivity• The real impact of exogenous ketones as fuel and signal (PMID 27475046)

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 role of hormones, perimenopause, and menstrual symptoms in sleep • Why evening meals, alcohol, and caffeine disrupt rest more than we think • How stress, low energy availability, and overtraining impair recovery • The truth about compression, ice baths, and sauna use • When protein timing and presleep nutrition really make a difference