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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

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

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

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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

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