Stronger with Time

Dr Tony Boutagy

Join exercise scientist Dr Tony Boutagy as he interviews 11 leading experts in fitness and women's health. With 30+ years of experience and 70,000+ training programs written, Tony bridges rigorous science with practical application. This podcast explores evidence-based approaches to strength training, metabolism, and nutrition—particularly for women navigating perimenopause and menopause. Discover what research actually suggests about fitness, beyond trends and oversimplification, through conversations that acknowledge real-world complexities and individual differences.

  1. 4 DAGE SIDEN

    Dementia Prevention, Brain Training, and What Actually Works - with Dr. Tommy Wood

    The same principles that drive physical adaptation also drive brain health. The difference is that, for the brain, the key buckets are stimulus, supply, and support. And the training that coaches and fitness enthusiasts are already doing may be among the most evidence-based interventions available for protecting cognitive function across a lifetime. Dr. Tommy Wood is an Associate Professor of Pediatrics and Neuroscience at the University of Washington, a medical doctor trained at Oxford, author of THE STIMULATED MIND, and has worked as a performance consultant to Olympians and world champions. His research focuses on brain health across the lifespan, from neonatal brain injury through to long-term dementia prevention. In this episode, you will learn: Why dementia risk begins in midlife, and what the research shows about modifiable risk factors How the 3S model - stimulus, supply, and support - helps make sense of brain health What the evidence actually supports when it comes to omega-3s, B vitamins, vitamin D, and other supplements Why resistance training, high intensity interval training, and coordination-based exercise may benefit different aspects of brain function What the evidence shows about menopausal hormone therapy and cognitive function What current research suggests about alcohol, statins, lithium, melatonin, and cognitive health Key insight - The brain responds to training the same way the body does. Use it, fuel it, and support its ability to adapt. Coaches and fitness enthusiasts already prioritising their physical health may be doing more for their cognitive future than they realise. Resources & Links - Dr. Tommy Wood - https://www.drtommywood.com/ Dr. Tommy Wood on Instagram - @drtommywood THE STIMULATED MIND - https://www.drtommywood.com/stimulated-mind Food for the Brain (free cognitive function test) - https://foodforthebrain.org/the-cognitive-function-test/ Better Brain Fitness podcast - https://www.betterbrain.fitness/ Dr. Tony Boutagy - https://tonyboutagy.com/ Follow on Instagram - @tonyboutagy

    1 t. 14 min.

  2. 6. APR.

    Why Your Brain Stops You Before Your Muscles Do - with Professor Alan St. Clair Gibson

    Fatigue in the weights room is one of the least studied areas in exercise science. The research models we draw on were built almost entirely on endurance athletes - and what governs performance during heavy lifting may be a different question altogether. Professor Alan St. Clair Gibson is a medical doctor and one of the world's leading authorities on fatigue in sport and exercise, and a key architect of the Central Governor Model of fatigue that is now widely accepted and taught in exercise science. In this episode, you will learn: Why fatigue is classified as a complex emotion, not a purely physical event How the brain reduces motor unit recruitment as a protective mechanism before the muscles have actually failed Why pain and fear may be larger regulators than fatigue itself during heavy lifting How the I voice and the me voice compete during exercise - and what shapes each one What the Integrative Governor Model adds to the Central Governor What a 1962 study reveals about the reserve the brain withholds under normal conditions Key insight The brain reduces motor unit recruitment before the muscles are genuinely exhausted. Understanding what sets that threshold - and what can shift it - is one of the more consequential and least explored questions in strength and conditioning. Resources & Links: Professor Alan St. Clair Gibson - https://www.abdn.ac.uk/people/a.gibson The Integrative Governor Model (2018) - https://pubmed.ncbi.nlm.nih.gov/28478704/ Dr. Tony Boutagy - https://tonyboutagy.com/ Follow on Instagram - @tonyboutagy Listen on Spotify - https://open.spotify.com/show/5Yydg6y3dA8OiA8hyHcJON

    56 min.

  3. 30. MAR.

    The New ACSM Resistance Training Guidelines: What Matters for Strength, Muscle and Power with Dr. Brad Currier

    The new ACSM Position Stand on Resistance Training is the first major update to these guidelines since 2009. That matters not just because more research now exists, but because this update uses an overview-of-reviews methodology built on 137 systematic reviews and meta-analyses covering just over 30,000 participants. The result is a more reproducible, evidence-based summary of what appears to matter most for generally healthy adults looking to get stronger, build muscle, and improve function. Dr. Brad Currier is the lead author on the position stand and joins me to explain how it was built, what it suggests about the variables that seem to matter most, and why some of the factors the fitness industry argues about most intensely may carry less weight than people think. You’ll learn Why a position stand sits differently in the evidence hierarchy than a single trial, review, or meta-analysis Why the 2026 update is meaningfully different from the 2009 version in both method and intended population How the author team pre-defined populations, outcomes, and study types before a single paper was included Why the shift from no resistance training to some resistance training may still be the biggest message for the general public What appears to matter most for different outcomes: load for strength, volume for hypertrophy, and speed for power Why power training may deserve more attention in the context of healthy aging What the evidence suggests about rep ranges for muscle growth, and why the old continuum model may be too narrow What did not appear to significantly change outcomes for general-population goals, including machines versus free weights and periodisation Why the findings may feel more liberating than prescriptive for coaches working with everyday clients Brad’s practical framework for someone beginning resistance training for the first time Key insight This position stand is not a blueprint for “optimal” training in every context. It is a synthesis of what the evidence suggests for the vast majority of generally healthy adults, many of whom are still doing no resistance training at all. That context matters when applying the findings. Resources & links • ACSM Position Stand on Resistance Training (2026) - https://journals.lww.com/acsm-msse/fulltext/2026/04000/american_college_of_sports_medicine_position.21.aspx• Timeline Nutrition - https://www.timeline.com• Visit - tonyboutagy.com• Follow on Instagram - @tonyboutagy• Listen on Spotify - https://open.spotify.com/show/5Yydg6y3dA8OiA8hyHcJON• Master evidence-based program design - tonyboutagy.com/advanced-program-mastery-course-page

    49 min.

  4. 23. MAR.

    Creatine, High Protein Diets & the Supplements Worth Taking - with Professor Jose Antonio

    Creatine has been studied for decades. The dosing evidence is settled, the mechanism is understood, and the safety profile in healthy people is clear. Yet advice on whether to take it, how much, and what form still varies widely in practice. In this episode, Professor Jose Antonio works through where the confusion comes from - and what the research actually shows. Professor Antonio is the co-founder and CEO of the International Society of Sports Nutrition, a professor at Nova Southeastern University, and the author of over 300 peer-reviewed papers on sports nutrition and supplementation. You'll learn: Why the evidence doesn't support the kidney damage claim for healthy people - and what studies at 3.5g/kg found How to evaluate the mTOR longevity argument Why elevated liver enzymes in trained individuals often reflect adaptation, not pathology How creatine works - and what the water weight argument misses Why creatine monohydrate remains the evidence-supported form Whether higher creatine doses for cognitive function are worth it Why there is no compelling reason to cycle creatine on and off Which supplements the evidence supports for healthy aging When HMB and essential amino acids are worth considering How to assess whether a pre-workout is properly dosed Key insight: The argument against high protein intake - whether on kidney or longevity grounds - consistently runs into the same problem: the people consuming the most protein tend to be those exercising the most and carrying the most muscle mass. Separating protein from those variables in clinical endpoints is not straightforward, and Professor Antonio argues the trade-offs involved are not what the critics assume. 🌐 Visit → tonyboutagy.com 📲 Follow us on Instagram → @tonyboutagy 📣 Get the evidence-based framework for fat loss: tonyboutagy.com/fat-loss-fundamentals-course-page Topics: creatine, sports nutrition, protein intake, kidney function, mTOR, longevity, sports supplements, Jose Antonio, ISSN, healthy aging, omega-3, vitamin D, HMB, glucosamine, pre-workout

    1 t. 4 min.

  5. 16. MAR.

    Periodisation & Hypertrophy: Structuring Training Phases for Muscle: Practical Takeaways from Professor Greg Haff

    🎓 Master advanced program design: https://tonyboutagy.com/advanced-program-mastery-course-page📲 Follow on Instagram → @tonyboutagy Periodisation is often dismissed as too complex, too theoretical, or irrelevant to hypertrophy training. In this episode, I revisit my conversation with Professor Greg Haff - one of the world's leading authorities on periodisation and strength development - and work through what these concepts actually mean for how training should be structured over time. You'll learn: What periodisation actually is - and why conflating it with programming generates most of the confusion in the debate The three periodisation models (parallel, sequential, and emphasis) and when each one is applicable Why phase potentiation matters, and how building strength first can increase the quality and volume of subsequent hypertrophy work How different loading ranges accumulate fatigue differently - and why this shapes program design beyond just exercise selection What the current research on periodisation and hypertrophy actually shows, and where its limitations genuinely lie How long to stay on a program - and why the honest answer depends on training age, lifestyle, and individual context What cluster sets are, how they differ from traditional set structures, and how I use them with clients 🎧 Original Greg Haff episode: https://open.spotify.com/episode/1DQ2ZMYb3IuaqYJWTuajGh?si=094ba7a125314f91 ⚠️  Educational purposes only. Not individualized training or medical advice.

    55 min.

  6. 9. MAR.

    How to Build a Long-Term Training Plan for Muscle, Strength and Longevity — Professor Greg Haff

    🌐 Visit → tonyboutagy.com 📲 Follow us on Instagram → @tonyboutagy Most people who train seriously have heard the word periodization. Far fewer understand what it actually is, or how to use it to get more out of every year of training. In this episode, one of the world's leading authorities on the subject explains exactly that. Professor Greg Haff completed his doctoral work under Professor Mike Stone and has spent decades coaching Olympic athletes, military personnel, and elite strength and power competitors, while publishing over 270 scientific papers on training adaptation. In this episode, Professor Haff explains: What periodization actually is and why confusing it with programming is one of the most common mistakes coaches make. Periodization is an organisational strategy. Programming tactics sit inside it. The three periodization models — parallel, sequential, and emphasis — and how goal and context determine which one applies. Most recreational trainees benefit from an emphasis model that varies the density of each training component across the week. Why changing the training stimulus every four to five weeks prevents accommodation and what the historical and modern research consistently shows about why this window matters for large muscle group exercises. How to sequence strength and hypertrophy phases to get more from both and why building work capacity first creates the foundation to lift heavier loads when you return to hypertrophy training. Why volume load, not set count, is the primary driver of muscle growth and how cluster sets allow higher loads, greater time under tension, and more total work than conventional set structures. How psycho-emotional stress compounds training stress and why periodization is fundamentally a fatigue management process that has to account for everything happening in a person's life, not just what happens in the gym. Key insight: The best coaches in the world have always used some form of periodization model. Most of them are not on social media. Structure, variation, and fatigue management remain the variables that separate long-term progress from stagnation. Topics: periodization, program design, hypertrophy, strength training, phase potentiation, cluster sets, training volume, fatigue management, periodized nutrition, long-term athlete development, resistance training, ageing and exercise

    58 min.

  7. 2. MAR.

    What the Research Really Shows About Training as a Woman — Dr. Lauren Colenso-Semple

    🌐 Visit → tonyboutagy.com 📲 Follow us on Instagram → @tonyboutagy The most prominent female fitness trends of 2025-26 are heavily hormone-focused. Most take something biologically true — estrogen fluctuates, cortisol rises during exercise, fibre type differs slightly between sexes — and build a training recommendation on it that the outcome data doesn't support. In this episode, Dr. Lauren Colenso-Semple evaluates those claims against the actual research. Dr. Lauren Colenso-Semple completed her PhD at McMaster University under Professor Stuart Phillips, with research focused on strength and performance across the menstrual cycle. In this episode, Dr. Colenso-Semple explains: How cycle syncing originated — from rodent ovariectomy studies involving full hormone shutdown to a large extrapolated jump into popular fitness content, and why reducing training volume to align with cycle phase conflicts with what the research shows about long-term volume-dependent adaptation. Why sex differences in muscle fibre type are very small in untrained people, adaptive with training, and secondary to athlete calibre — and why mitochondrial adaptations are a function of training status rather than sex or age. Why mechanical tension, achievable across a wide rep range, is the primary driver of muscle growth — and why this holds in men and women of all ages and training backgrounds. The distinction between Cushing's syndrome, a clinical condition involving chronic cortisol dysregulation, and the normal acute cortisol fluctuations that occur during exercise — and why conflating the two has led to widespread unnecessary concern. Why the kisspeptin argument against fasted training for women comes from a rodent receptor deletion model and has not been replicated in human outcome studies. Why the apparent ease with which male partners lose weight relates to differences in body size and maintenance calorie intake rather than a sex-specific metabolic response to a calorie deficit. Key insight: The hormone-based fitness claims most frequently directed at women tend to draw on mechanistic or animal data, while the long-term outcome studies — which address the actual goals of interest — show no meaningful sex difference in training response. Topics: cycle syncing, zone two training, female fitness trends, fibre type, mitochondria, cortisol and exercise, Cushing's syndrome, fasted training, kisspeptin, rep ranges, menopause and strength training, estrogen and muscle, mechanical tension, training volume, calorie deficit, evidence-based training

    1 t. 4 min.

  8. 23. FEB.

    Breaking Down RED-S, Low Energy Availability, Fasted Training & Recovery for Body Composition - with Dr Tony Boutagy

    🌐 Visit → tonyboutagy.com 📲 Follow us on Instagram → @tonyboutagy The fitness industry prescribes energy deficits without the framework to know when a deficit becomes harmful. This episode translates the RED-S research into practical application for coaches and individuals working on body composition. In this episode we breakdown the key concepts from recent conversation with Professor Louise Burke. You'll learn: Low energy availability (the exposure) vs RED-S (the syndrome) - why the distinction matters for application Why fat-free mass, not total body mass, is the correct denominator for energy availability The threshold numbers: ~20 cal/kg FFM for fat loss; below 15 cal/kg FFM where adverse consequences are well-documented Which systems are affected first - reproductive hormones and bone turnover - and how quickly (research shows within five days at 10 cal/kg FFM, which the transcript notes is not uncommon in physique sport) Why metabolic adaptation is a consequence of RED-S, not a separate phenomenon What the evidence does and doesn't support on sex differences in fasted exercise, including the kisspeptin hypothesis Why fasted training and low energy availability are not the same thing The 2023 RED-S questionnaire toolkit Prevention: returning to energy balance (30–40 cal/kg FFM) one to two days per week Recovery: stepwise calorie increase and gastrointestinal adaptation Key insight: Low energy availability is the exposure; RED-S is the syndrome. Fasted training is not the same as low energy availability. These distinctions are foundational to applying this research correctly. Topics: RED-S, low energy availability, fat-free mass, metabolic adaptation, fasted training, kisspeptin, body composition, physique sport, Louise Burke, Stronger With Time RESOURCES & LINKS Dr Tony Boutagy → tonyboutagy.com Professor Louise Burke - Australian Catholic University → https://www.acu.edu.au/research-and-enterprise/our-research-institutes/mary-mackillop-institute-for-health-research/our-people/louise-burke IOC RED-S CAT 2 Tool (PDF) → https://stillmed.olympics.com/media/Documents/Beyond-the-Games/Health-and-Wellbeing/2023-IOC-REDS-CAT2.pdf IOC 2023 Consensus Statement on RED-S → https://pubmed.ncbi.nlm.nih.gov/37752005 Sports Dietitians Australia → https://www.sportsdietitians.com.au Polar H10 heart rate monitor → https://www.polar.com/en/sensors/h10-heart-rate-sensor

    1 t. 4 min.
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Om

Join exercise scientist Dr Tony Boutagy as he interviews 11 leading experts in fitness and women's health. With 30+ years of experience and 70,000+ training programs written, Tony bridges rigorous science with practical application. This podcast explores evidence-based approaches to strength training, metabolism, and nutrition—particularly for women navigating perimenopause and menopause. Discover what research actually suggests about fitness, beyond trends and oversimplification, through conversations that acknowledge real-world complexities and individual differences.

Oplysninger

  • Skaber
    Dr Tony Boutagy
  • Aktive år
    2025 - 2026
  • Episoder
    41
  • Vurdering
    Ikke anstødeligt
  • Copyright
    © Dr Tony Boutagy
  • Websted for serie
    Stronger with Time

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