Stronger with Time

🎓 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

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 cycleFuel utilization and recoveryImpact of oral contraceptives on performanceSmarter strategies for strength, nutrition, and adaptationIf 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    -------------------------------------------------------------------In this introductory episode: 00:00 – Welcome + Tony’s background: from uni coach to 30-year career in exercise science and strength00:50 – Rise of resistance training for women + how social media confused the conversation01:50 – Why long-form discussion matters + importance of going directly to the source02:47 – What to expect in future episodes: interviews with leading researchers in muscle, hormones, aging, cardio, mindset & more03:58 – How this podcast blends research + real coaching to guide training through all hormonal stagesHost 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.auMusic by - Scott Bagnall