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Professor Abbie Smith-Ryan's research reveals why individual variation in women's training and nutrition response matters more than group averages - and why rigid protocols often miss the mark.

In this episode, you'll discover:

• Why menstrual cycle training needs vary dramatically between women (and how to track your own patterns)

• When body composition measurements provide useful feedback versus create psychological problems

• Creatine for women: dosing, timing, and benefits for muscle, cognition, and bone health

• Strategic fueling around training sessions while maintaining fat loss goals

• Low energy availability in midlife: why some women eating 1,400 calories still aren't fueling adequately around training

• How chronic energy deficit suppresses metabolic rate by 300-400 calories

• Case studies: world champions who fuel strategically versus chronic under-fuelers with suppressed metabolism

Key insights:

Individual response to menstrual cycle changes varies significantly - some women need training modifications, others don't notice differences. Track your own patterns rather than following rigid protocols.

You can maintain calorie restriction for fat loss while still fueling strategically around training sessions. The timing matters for body composition and metabolic health.

Guest:

Professor Abbie Smith-Ryan is co-director of the Applied Physiology Laboratory at UNC Chapel Hill, with 230+ peer-reviewed publications on women's health, performance nutrition, and body composition.

Resources:

Professor Abbie Smith-Ryan → @asmithryan (Instagram)Professor Abbie Smith-Ryan - Website → https://asmithryan.com/Applied Physiology Laboratory → https://exss.unc.edu/

If you found this valuable, follow for more evidence-based insights.

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Most menopause advice on social media comes from doctors who don't see patients. Dr. Nadya Chami actually works with menopausal women every single day.

In this conversation, she explains what really happens in a menopause consultation, how specialists make treatment decisions, and why individualised care matters more than blanket protocols from social media.

What you'll learn:

• What actually happens during a menopause consultation and how treatment decisions are made

• The 2002 study that scared a generation off hormone replacement therapy (HRT) - and what's changed since

• Body-identical hormones vs. synthetic: why type and delivery method matter

• Testosterone therapy for women: research on libido, muscle, bone, and cognition

• Why sex hormone binding globulin (SHBG) can block testosterone effectiveness

• Non-hormonal options when menopausal hormone therapy isn't suitable

• Sleep solutions: night sweats vs. anxiety vs. bladder issues

• Why body composition changes are the hardest menopause problem to solve

• Whether you can stay on hormone therapy indefinitely or should wean off at 60

Key insight: Menopause care requires working with a specialist who considers your complete medical history and individual circumstances - not following rigid social media protocols.

Guest: Dr. Nadya Chami is a specialist obstetrician and gynecologist working exclusively in menopause gynecology at Prince of Wales Private Hospital and the Menopause Hub (Royal Hospital for Women).

Resources:

• Dr. Nadya Chami → drnadyachami.com.au

• The Menopause Hub → Royal Hospital for Women, Sydney

If you found this valuable, follow for more evidence-based insights.

How often should you train each muscle group for optimal growth?

Strength coach Jake Doleschal breaks down why training muscles 2-3x per week with moderate volume beats once-weekly high-volume approaches - and how it aligns with modern science.

You'll learn:

• Why twice weekly training outperforms once weekly with high volume

• How muscle growth peaks in 48 hours but atrophy starts by day 5

• Why 3-4 sets per week maintains muscle but doesn't build it

• How to structure AAA vs. ABA workout splits

• The enhanced lifter problem: copying 40-set workouts leads to overtraining

• CNS fatigue and practical recovery strategies

• Exercise selection: start with muscle regions, not set counts

• Practical guidelines: 8-16 exercises per session

• Why rep ranges (5-15) don't significantly impact hypertrophy

• What pre-steroid era bodybuilders got right about sustainable training

  
  

If you found this valuable, subscribe for more evidence-based training insights and share this episode with someone who's spinning their wheels in the gym. 

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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 people

• The non-linear dose response: first sets give the most stimulus

• How to balance high and low intensity without constant fatigue

• Why males and females respond similarly to the same training programs

• When to train fasted vs fed (and why gut health matters)

• Protein targets: 1.7-2.5g/kg body weight for muscle gain or fat loss

• Zone two vs HIIT: when to use each and how to balance them

• 30/30 intervals: why short work/rest periods optimize adaptations

• The parallels between interval training and cluster sets in the gym

• How to structure your week for strength + endurance without interference

• What changes for athletes over 55-60 years old

  
  

Key insight: Context always matters more than rigid rules. Training adaptation equals molecular signaling plus autonomic balance.

 📲 Follow me on Instagram → @tonyboutagy

📲 Follow me on Instagram → @tonyboutagy

This 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.

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 like

• The truth about zone training: when it matters and when you can ignore it

• How to balance HIIT, steady-state, and recovery across your week

• Why 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 work

• How to train with intention instead of just "going hard" every session

• Why fitness status matters more than sex differences in training response

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)

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

How strong are your bones - and how do you know?

In this conversation with Dr. Jarrod Meerkin, we break down what DEXA scans really tell us, how bone density changes across the lifespan, and the role of exercise, genetics, and lifestyle in protecting against osteoporosis.

You’ll learn:

• When peak bone mass is reached and why it matters

• The differences between DEXA, QCT, PQCT, and ultrasound scans

• Why the lumbar spine and hip are the gold standards for assessment

• How genetics, hormones, and nutrition shape bone density

• The silent nature of bone loss and why scans matter before age 70

• What T-scores and Z-scores actually mean

• How resistance and impact training influence bone health

• Why calibration matters when comparing DEXA results

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