Stronger with Time

Latest Episodes:

Misinformation in Women’s Health: Hormones, Supplements & Menopause Myths - with Dr. Jen Gunter Sep 15, 2025

Show notes

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

Resistance Training for Women: Strength, Periodisation & Menopause with Professor William Kraemer Sep 08, 2025

Show notes

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 works

Resources & 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

Gut Health & Fibre Explained: Nutrition, Microbiome & Fermented Foods w/ Dr. Joanna McMillan Sep 01, 2025

Show notes

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

Your Training Questions Answered: Zone 2, Protein Timing & Muscle Building Through Every Decade - AMA Episode #1 with Dr. Tony Boutagy Aug 27, 2025

Show notes

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 myths

We 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

Sunlight vs Supplements: Vitamin D, Bone Health & Autoimmunity - with Professor Michael Holick Aug 25, 2025

Show notes

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 79

Whether 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

Top Lessons from 5 Experts: Nutrition, Muscle Aging, Coaching Women & Interval Training - Summary Podcast #2 with Dr. Tony Boutagy Aug 18, 2025

Show notes

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 → @tonyboutagy

You’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.

Interval Training, Mitochondria & Glucose Control: What the Science Says for Women’s Health - with Professor Jenna Gillen Aug 11, 2025

Show notes

🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au

📲 Follow us on Instagram → @tonyboutagy

Fasted 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

Building Muscle in your 80s & 90s: What 40 Years of Resistance Training Research Reveals About Aging, Frailty & Function - with Professor Maria Fiatarone Singh Aug 04, 2025

Show notes

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

Mobility, Injury & Mindset: How Women Stay Strong for Life – with Michelle MacDonald Jul 28, 2025

Show notes

🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au

📲 Follow us on Instagram → @tonyboutagy

How do you keep training (and coaching) when real life gets complicated?

In this episode, Michelle MacDonald shares the practical strategies she uses to coach women through inflammation, structural limitations, post-surgery recovery, and the emotional ups and downs of midlife training.

From leveraging machine work to rewriting beliefs about cardio, Michelle’s approach blends deep physiological awareness with day-to-day adaptability.

We also explore how she helped her 79-year-old mother go from inactive to lifting four days a week—and what it really means to build an “athlete mindset” later in life.

You’ll learn:

• How a yoga foundation shaped Michelle’s elite mind-muscle control

• The difference between flexibility and mobility (and what women really lose)

• Why women need more regressions, not more restrictions

• What to do when inflammation flares or structural pain appears

• How to coach via communication, not just programs

• Why the anti-cardio trend is harming women—and how to reframe it

• What Joan’s transformation teaches us about consistency, identity, and longevity

This episode is a masterclass in practical, intelligent coaching—built for women training through life.

How Lifelong Exercise Changes Everything About Aging – with Professor Scott Trappe Jul 21, 2025

Show notes

🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au

📲 Follow us on Instagram → @tonyboutagy

If 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 outcomes

This conversation explores what decades of research reveal about muscle adaptation and the aging process.

Our TOPPODCAST Picks

Follow Us

Stay Connected

Related Podcasts

Links

Stay Connected