Stronger with Time

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

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

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

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

🎓 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.