Strength, Cardio & Nutrition: How It All Fits Together - Round Table with Prof. Paul Laursen, Jake Doleschal & Dr. Dana Lis
This is a special round table episode where three experts come together to discuss what most podcasts keep siloed: how to integrate strength training, endurance work, and nutrition into one cohesive program.You'll learn:Why training frequency (2-3x/week) matters more than total volume for most peopleThe non-linear dose response: first sets give the most stimulusHow to balance high and low intensity without constant fatigueWhy males and females respond similarly to the same training programsWhen to train fasted vs fed (and why gut health matters)Protein targets: 1.7-2.5g/kg body weight for muscle gain or fat lossZone two vs HIIT: when to use each and how to balance them30/30 intervals: why short work/rest periods optimize adaptationsThe parallels between interval training and cluster sets in the gymHow to structure your week for strength + endurance without interferenceWhat changes for athletes over 55-60 years oldKey insight: Context always matters more than rigid rules. Training adaptation equals molecular signaling plus autonomic balance. 📲 Follow me on Instagram → @tonyboutagy
--------
1:28:46
--------
1:28:46
Cutting Through the Noise: What 8 Researchers Want You to Know - Summary Podcast with Dr. Tony Boutagy
📲 Follow me on Instagram → @tonyboutagyThis is a summary episode of Stronger With Time, where I look back at eight powerful conversations and share the key insights I took away as both a coach and lifelong student of exercise science.You'll learn:Why vitamin D testing matters and how to use sensible sun exposure (Prof. Michael Holick)How to gradually increase fiber intake without digestive distress (Dr. Joanna McMillan)Why resistance training programs don't need to be different for men and women (Prof. William Kraemer)Where to find reliable menopause information beyond social media (Dr. Jen Gunter)When to get a DEXA scan and how resistance training builds bone site-specifically (Dr. Jared Merkin)Which wearables actually track sleep well and why recovery strategies matter (Prof. Shona Halson)How short interval training compares to steady-state for glucose control (Prof. Jonathan Little)Why most cardio and strength advice for women is missing critical nuance (Dr. Alyssa Olenick)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 from eight world-class experts.
--------
1:01:45
--------
1:01:45
Cardio, Strength & Female Fitness: Cutting Through the Confusion - with Dr. Alyssa Olenick
What if most of the "female-specific" training advice you're hearing is missing the bigger picture?Dr. Alyssa Olenick breaks down the science of what actually works for women - from cardio programming to strength training protocols - and why the fear-based messaging around hormones, cortisol, and zone training is doing more harm than good.You'll learn:How to spot BS fitness advice (hint: absolutes and fear-mongering are red flags)Why cardio isn't "destroying your hormones" - and what poor programming actually looks likeThe truth about zone training: when it matters and when you can ignore itHow to balance HIIT, steady-state, and recovery across your weekWhy the "cortisol from cardio" fear is overblown (and what actually raises cortisol)What makes a good resistance training program (spoiler: it's not just 5x5 heavy lifting)The menopause training narrative: why 8-12 reps still workHow to train with intention instead of just "going hard" every sessionWhy fitness status matters more than sex differences in training response
--------
1:08:11
--------
1:08:11
Carb Restriction, Ketones & HIIT: Glucose Control and Metabolic Health - with Prof Jonathan Little
What if small, precise changes in food, walking, and training could restore glucose control?Prof. Jonathan Little shares practical, evidence-based strategies from his lab on how carb restriction, exercise intensity, and ketones affect metabolic health.You’ll learn:• A research-tested 12-week very-low-carb model for type 2 diabetes remission (PMID 33653718)• Why fasting insulin rises 5–10 years before glucose does (PMID 22644836)• How a 10–15 min walk ≈ 30 min after meals flattens glucose spikes (PMID 35985050)• What LDL particle size reveals about cardiovascular risk (PMID 34159352)• When metformin supports - not blunts - exercise benefits• The science behind pre-sleep protein for morning glucose control• Why HIIT and moderate training both improve insulin sensitivity• The real impact of exogenous ketones as fuel and signal (PMID 27475046)
--------
1:00:28
--------
1:00:28
Sleep, Recovery & Wearables: Evidence-Based Strategies with Prof. Shona Halson
What really drives better sleep and recovery?Prof. Shona Halson - one of the world’s most respected experts in the field - shares what decades of research actually supports, and what to ignore.You’ll learn: • Why 8 hours is a useful guideline, but consistency matters more • How naps and “non-sleep deep rest” can help (and when they hurt) • Which wearable data is reliable vs. misleading • The role of hormones, perimenopause, and menstrual symptoms in sleep • Why evening meals, alcohol, and caffeine disrupt rest more than we think • How stress, low energy availability, and overtraining impair recovery • The truth about compression, ice baths, and sauna use • When protein timing and presleep nutrition really make a difference
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.
Ireland