Stronger with Time

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

How strong are your bones - and how do you know?In this conversation with Dr. Jarrod Meerkin, we break down what DEXA scans really tell us, how bone density changes across the lifespan, and the role of exercise, genetics, and lifestyle in protecting against osteoporosis.You’ll learn: • When peak bone mass is reached and why it matters • The differences between DEXA, QCT, PQCT, and ultrasound scans • Why the lumbar spine and hip are the gold standards for assessment • How genetics, hormones, and nutrition shape bone density • The silent nature of bone loss and why scans matter before age 70 • What T-scores and Z-scores actually mean • How resistance and impact training influence bone health • Why calibration matters when comparing DEXA results

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 worksResources & 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

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 mythsWe 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 79Whether 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 → @tonyboutagyYou’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 → @tonyboutagyFasted 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