Women’s Nutrition After 40: How to Unlearn Diet Myths, Let Go of Guilt & Eat for Real Health – with Dr. Mikki Williden
🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au📲 Follow us on Instagram → @tonyboutagyAre you overwhelmed by nutrition rules, tired of feeling guilty about food, or just want to reclaim your energy and confidence after 40?This episode is all about unlearning decades of restrictive diet culture, breaking free from perfectionism, and rebuilding trust with your body and food. Dr. Mikki Williden and I cut through nutrition confusion, show you why common deficiencies and frustration are not your fault, and give you the tools to finally feel at home with your plate again.You’ll learn:How to spot and fix nutrient gaps (iron, B12, D, thyroid)Why most “healthy eating” advice leaves women stuck or burnt outHow to regulate blood sugar and energy, without food obsessionWhy high-protein meals, flexible carbs, and meal planning create freedomWhat “tuning in” really means (and how to stop second-guessing yourself)If you’re ready to let go of nutrition anxiety, this is the reset you need.
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What Actually Works for Women’s Health, Strength & Performance: My Takeaways from 8 World-Leading Experts | Summary Podcast #1 with Dr. Tony Boutagy
After eight episodes with the world’s leading experts, what actually works for women’s health, strength, and performance?This is the first summary podcast of Stronger With Time—a distillation of what I’ve learned from conversations with eight world-class researchers and practitioners in women’s health and performance. 🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au📲 Follow us on Instagram → @tonyboutagyIf you’ve been following the series, or if you’re looking for a rigorous, practical update on what the research actually supports, this is your one-stop briefing.Inside, you’ll learn: → Why “cycle syncing” needs context, not blanket rules (Dr. Lauren Colenso-Semple) → How to balance intensity and base training for results (Prof. Paul Laursen) → What muscle research really says about menopause and strength (Prof. Severine Lamon) → The truth about protein, adaptation, and what actually matters after 40 (Prof. Stuart Phillips) → Why gender-based nutrition rules often don’t hold up (Prof. Louise Burke) → How mindset and emotional fitness drive lasting change (Craig Hall) → The power of individualised breathing for sleep and recovery (Dr. Rosalba Courtney) → How to build muscle and strength at any age without dogma (Prof. Tommy Lundberg)And more.This is the playbook I’m using, based on both the literature and decades of coaching.Next up:More episodes with true experts, deeper dives into the research that matters, another run of my Menopause course → https://scienceofthriving.com.au, and an upcoming “Ask Me Anything” where I’ll answer your biggest questions.Follow for more.
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How to Build Muscle & Strength at Any Age: The Real Science of Resistance Training – with Professor Tommy Lundberg
🎓 Register for the 9-Week Science of Thriving Course → https://scienceofthriving.com.au 📲 Follow us on Instagram → @tonyboutagyCan you really build muscle, strength & power at any age? Or does it all “fall off a cliff” after 50?In this episode, Professor Tommy Lundberg unpacks the real evidence on muscle mass, strength, gender, and aging. You’ll discover:How (and why) muscle power and strength change with age - and what you can do about itWhy most people can gain muscle in their 50s, 60s, and beyondWhat actually happens to women’s muscle through menopauseThe rep ranges, frequencies, and volumes that drive real resultsThe science behind anti-inflammatories, cold water, and “cardio interference”Why context, recovery, and individualisation matter more than everIdeal for women, coaches, and anyone determined to age with strength and confidence.
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Functional Breathing: How Stress, Menopause & CO₂ Impact Sleep, Anxiety & Health – with Dr. Rosalba Courtney
🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au 📲 Follow us on Instagram → @tonyboutagyHow do stress, menopause, and modern life change the way women breathe? Is there really a “right” way to breathe - or do we need a more adaptive, compassionate approach?In this conversation, Dr. Rosalba Courtney shares the latest science behind functional breathing, the E.A.R.S. model, and how women can use breathwork to ease anxiety, improve sleep, and regain control during menopause.You’ll learn: • What dysfunctional breathing actually is and how to spot it• How stress, anxiety & menopause disrupt your breathing patterns• The link between CO₂ tolerance, nervous system health & sleep quality• Why rigid breathing techniques can do more harm than good• Nasal vs. mouth breathing: what the science says (not social media)• Evidence-based breathing drills for sleep, anxiety & nasal function• The truth about sighs, yawns, and breath holds — and how to use themWhether you’re a coach, a midlife woman, or anyone interested in the science and art of breathing, this episode gives you practical tools to breathe easier and thrive.
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Rewire Your Identity – The Identity & Mindset Shifts That Unlock Real Change with Craig Hall
🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au 📲 Follow us on Instagram → @tonyboutagyWhat happens when the body, confidence, or routines you've built your identity around begin to shift - and how do you navigate this transition with grace rather than resistance?In this honest and grounded conversation, Tony speaks with one of Australia’s first life coaches Craig Hall to explore the quiet identity shifts that surface in midlife. You’ll learn how to:• Understand why emotional triggers are useful - not shameful• Rebuild self-trust when your confidence has shifted• Let go of the pressure to “go back to who you were”• Work with - rather than against - your current reality• Navigate the invisible identity shift with more compassion and less controlThis episode is for anyone who feels like their old tools no longer fit - and is ready to meet midlife with more grace, honesty, and strength.
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.
Listen to Stronger with Time, Nothing much happens: bedtime stories to help you sleep and many other podcasts from around the world with the radio.net app
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