Stronger with Time

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

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