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This week on the podcast Mikki speaks to Dr Tony Boutagy, the renowned strength and conditioning coach. With over three decades of experience, Tony has worked with athletes across more than 30 sports, ranging from national to international levels. In recent years, his focus has shifted more towards physique training, but his expertise spans across hypertrophy, strength programming, periodisation, and the complex interaction between cardio and resistance training.
In this episode, we dive into the science behind effective training methods, explore how to balance strength and endurance, and get Tony's insights on nutrition and the latest trends in fitness, including sex related differences in the real world. Whether you're an athlete, a coach, or simply interested in optimising your training, there's a wealth of knowledge here to help you achieve your goals.
Tony is a strength coach and an exercise physiologist based in Sydney, Australia. His undergraduate degree was in Human Movement (ACU) and he holds a PhD in Exercise and Sports Science from Charles Darwin University in far north Australia.
In his coaching career that has spanned closed to 30 years, he has written over 70,000 training programs, across a wide range of populations, including the general public, athletes, Olympians (2004, 2008, 2012, 2016), special populations and those needing rehabilitation from injuries.
Tony has been involved in education since 1999, having held various educational positions at several universities in exercise science, physiotherapy, and personal training. His own educational programs for personal trainers, allied health professionals and the general public have been running for since 2002, which have now moved to an online platform since Covid.
Previously Tony has been an Adjunct Associate Lecturer at the University of the Sunshine Coast, a lecturer at the Australian Fitness Network, AIF, the Australian Catholic University (Schools of Exercise Science and Physiotherapy), NetFit New Zealand and New Zealand Weightlifting.
Tony has also been an editorial board member for The University of the Sunshine Coast's Fitness Research department and an editor for the Journal of Fitness Research, a member of the Australian Institute of Fitness Personal Training Advisory Panel and has sat on the expert advisory panel for Fitness Australia. Over the past three decades Tony has written hundreds of health and fitness related articles and was the recipient of the 2004 Australian Fitness Industry’s Author of the Year Award.
Find Tony here: https://www.tonyboutagy.com/pages/about-tony
IG: https://www.instagram.com/tonyboutagy/?hl=en
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Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz or www.curranz.co.uk to order yoursThis week on the podcast Mikki speaks to Dr James Muecke, low carb advocate, ophthalmologist and Australian of the year 2020 about his advocacy work in the health space as it relates to diet. He talks about his interest in diet, how he discovered this link, his experience with patients, and, later, his role as an advocate in the public health space, the push back that inevitably comes from this and his overall passion and mission in the space.
Dr James Muecke AM is an Adelaide-based ophthalmologist. He graduated with Honors from Adelaide University Medical School in 1988. Following his internship, James lived and worked as a volunteer doctor in Kenya in 1989. After completing ophthalmology training in Adelaide in 1995, James worked as an eye surgeon in Jerusalem for 12 months. He undertook subspecialty training in eye cancer in London and then returned to Adelaide in 1998, where he has been a Visiting Consultant and Senior Lecturer at Royal Adelaide and Women’s & Children’s Hospitals.
James has taught the diagnosis and management of eye cancer in ten countries in Asia. He founded not-for-profit organization Sight For All in 2008, turning his boundless energy into a fight against blindness in the Aboriginal and mainstream communities of Australia and some of the poorest countries of the world. Sight For All’s comprehensive and sustainable projects are now impacting on the lives of over one million people each year.
His commitment to social impact and humanitarian endeavors has earnt him a number of awards including an Order of Australia in 2012, the Australian Medical Association’s President’s Leadership Award in 2013, and Ernst & Young’s Social Entrepreneur for Australia in 2015. James is Australian of the Year for 2020 for his 30 years of humanitarian work.
https://sightforall.org/our-patron/
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This week on the podcast Mikki speaks to Professor Martin Gibala about interval training in every manner of its use. They discuss the definition of “high intensity”, the metabolic and health benefits of high intensity training and how to know if you’re working hard enough. They also discuss the value of activity in general (including the zone 2 training), and research that Martin is involved in that explores the use of vigorous intermittent lifestyle activity (VILPA) and this in itself can be a game changer for many people, especially if not inclined to be physically active. They also discuss sex and age based differences and whether these are important to get the most out of the time spent training.
Dr. Martin Gibala is a muscle physiologist and professor at McMaster University in Hamilton, Ontario, Canada. He is best known for pioneering research on the health benefits of high-intensity interval training (HIIT) and his profound understanding of HIIT's physiological mechanisms. He is a co-author of the book "The One-Minute Workout."
Book: https://martingibala.com/index.php/book/
Profile (incl research papers): https://experts.mcmaster.ca/display/gibalam
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Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz or www.curranz.co.uk to order yoursThis week on the podcast Mikki speaks to returning guest Brandon DaCruz about his high energy flux model of nutrition to help preserve metabolic rate, reduce overall diet stress and set someone up for the best possible response to their fat loss diet for body composition optimisation.
Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_
Chasing Clarity https://podcasts.apple.com/dk/podcast/chasing-clarity-health-fitness-podcast/id1619611966
Brandon DaCruz is an online nutrition and physique coach and sports nutritionist. He’s also a National Level NPC physique competitor and an internationally published fitness model who’s written articles and filmed educational content for publications like Men’s Fitness Magazine and Bodybuilding.com.
Brandon has spent over 12 years working within the sports nutrition and fitness industries and has coached every type of client including Olympia Level professional men’s physique competitors, college athletes, MMA fighters, CrossFit competitors, and lifestyle clients.
He believes in blending what’s been proven in the research with his own anecdotal and first hand "in the trenches'' experience to improve body composition, optimise performance and enhance health in order to help his clients achieve their goals whether that be building muscle, losing body fat, increasing performance and/or optimising health and longevity. This is what he refers to as his health-centric coaching model as he believes that improving one's health is the cornerstone to optimising their physical goals.
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This week on the podcast Mikki speaks to Dr Anthony Chaffee, doctor and host of the Plant Free MD podcast, about the carnivore diet. They discuss the problem with nutrition science, meat, why it’s the thing in the diet that makes sense to eat, how he found himself eating an animal-based diet and the profound impact it had on his health and those he now works with in private practice.
Dr Anthony Chaffee https://www.youtube.com/channel/UCzoRyR_nlesKZuOlEjWRXQQ
Dr Anthony Chaffee is an American medical doctor and neurosurgical registrar who, over a span of 20+ years, has researched the optimal nutrition for human performance and health. It is his assertion that most of the so-called chronic diseases we treat are caused by the food we eat, or don't eat, and can be improved, and in some cases even reversed, with dietary changes to a species specific diet.
He began University at the age of 16 studying Molecular & Cellular Biology with a Minor in Chemistry, which culminated in an MD from the Royal College of Surgeons.
He was an All-American rugby player, former professional player in England and America, and has also trained in MMA fighting at AMC Kickboxing in Kirkland, Washington
He is now based in Perth, WA.
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Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz or www.curranz.co.uk to order yoursThis week on the podcast Mikki speaks to Tamzyn Murphy, registered dietitian, about her ketovore approach. Tamzyn discusses her professional background and how this, combined with her personal health journey, lead her to the carnivore diet and the benefits she has gained from this. They discuss the many misconceptions around an animal-forward diet and its impact on health.
Tamzyn is a registered dietitian, science writer, editor, and nutrition educator with a special interest and expertise in Ketogenic Diets (KD) and Therapeutic Carbohydrate Restriction (TCR), particularly in relation to mental and gut health. They hold a Master’s Degree in Physiology (Dist.) (2018), where their research focused on TCR in Type 2 Diabetes under the supervision of Professor Tim Noakes.
Currently, they serve as Senior Editorial Manager, Content Editor and Creator, and Contributing Lecturer at Nutrition Network, the global leader in TCR training for healthcare professionals.
As a science writer, author, and editor, they have contributed to various publications, most recently to the textbook *Ketogenic: The Science of Therapeutic Carbohydrate Restriction in Human Health*. They have also co-authored, contributed to, and edited several books, including *Sugar Free* and *Eat Right Revolution*, and have written for health magazines and peer-reviewed publications on nutrition and TCR.
Passionate about improving health and quality of life, particularly in their home country, they serve on the Board of Directors for Eat Better South Africa, a community-based outreach program focused on implementing nutritional education in lower socioeconomic communities.
Their experience also includes work in nutritional supplements (training, research, and development), as well as clinical experience in private dietetics practice and community interventions centered on TCR.
Tamzyn can be found at https://www.linkedin.com/in/tamzyn-murphy-1228b332/?originalSubdomain=za
Nutrition Network https://nutrition-network.org/Contact Mikki:
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This week on the podcast Mikki speaks to Dr Andreas Eenfeldt, of Hava app, about the satiety to calorie ratio, and why this is the formula for dialling in your nutrient needs. They discuss how Andreas got interested in nutrition as a medical doctor, and his own journey through low carb and ketogenic diets, setting up Diet Doctor and transitioning to a more protein-centric approach. With input from his colleagues such as Ted Neiman he has designed an approach to eating that aims to fight back at the many forces at play that increase our desire to overeat.
Hava App https://www.hava.co/
Dr Andreas Eenfeldt https://x.com/DrEenfeldt
Hava podcast https://open.spotify.com/show/0XC1l67dz1NQbAn2skRf4F
Dr Andreas Eenfeldt is a Swedish medical doctor specialised in family medicine. He is the founder and owner of the Diet Doctor website, which advocates low carbohydrate, high fat (LCHF) diets for health and wellbeing. In 2015, Dr Eenfeldt quit his job as a family physician to focus on his website full-time and launched Hava.co in 2023 which aims to help for personalize a diet with high-satiety foods that keep you healthier and fuller longer.
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The episode discusses the misleading and inaccurate reporting of a study on the association between low carbohydrate diets and the risk of type 2 diabetes. The study was misrepresented in a press release by Monash University, leading to sensationalist headlines in the media. The paper itself had several flaws, including the misclassification of diets as low carb when they were actually high carb, and the failure to account for other health parameters that could influence the risk of type 2 diabetes. The conversation highlights the importance of critically evaluating nutrition news and the need for accurate reporting.
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Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz or www.curranz.co.uk to order yoursThis week on the podcast Mikki speaks to neuroscientist, exercise physiologist, phd candidate and former British Navy officer Paul Taylor on exercise and longevity. They discuss the hallmarks of ageing and how exercise impacts at every single level. They talk about how exercise builds resiliency and how important habits are in developing that resiliency. Paul discusses our evolutionary underpinnings for activity and how these inform his recommendations around training, and the positive health impacts of being active across a lifetime.
A former British Royal Navy Aircrew Officer and former Research Professor at the University of San Francisco,Paul is an Exercise Physiologist, Nutritionist and Neuroscientist who is currently completing a PhD in AppliedPsychology, where he is developing and testing resilience strategies with the Australian Defence ScienceTechnology Group.
A Podcast host, published Author and TV presenter through his program Body and Brain Overhaul, he was twice voted Australian Fitness Industry presenter of the year.
Paul has a proven track record in leadership, management and dealing in high-pressure situations, through his former roles as an Airborne Anti-submarine Warfare Officer and a Helicopter Search-And-Rescue Crew Member with the Royal Navy Fleet Air Arm and has undergone rigorous Combat Survival and Resistance-to-Interrogation Training.
Paul doesn’t just talk about resilience - he lives it. In recent years he was successful in a professional boxing bout, became Australian Karate Champion and trekked deep into the Amazon Jungle where he performed a Matses Indian Rite of Passage involving ingesting frog poison!Paul https://www.paultaylor.biz/
Podcast https://www.paultaylor.biz/podcast
Books https://www.paultaylor.biz/booksContact Mikki:
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This week on the podcast Mikki speaks to Steph Campbell about how her personal journey with her middle daughter Clover lead to the creation of their fermented tonics, Clover Ferments. It is a remarkable story which will be super helpful for parents who may be dealing with food intolerances and gut-related issues for their children (or themselves).
Steph is the co-founder and creator of Clover Ferments https://cloverferments.co.nz/
Discount code for NZ listeners to get 10% off is MIKKI10
Then for any international listeners that are keen to try the tonics -they have created an ebook so people can make the tonics at home and here is the link for that - https://cloverferments.co.nz/products/clover-ferments-at-home
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Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz or www.curranz.co.uk to order yoursThis week on the podcast Mikki speaks to Daniel Rowland, runner and coach, about training for an ultra running event. Daniel has a wealth of knowledge in this area and has collated an easy go-to guide for anyone looking to embark on this journey, or optimise their approach.
They discuss the most important (yet often overlooked) aspects of the training campaign, how to fit in ‘shock’ weekends into the plan, how to strength train in a way that doesn’t further lead to fatigue, nutrition in the real world for ultra endurance athletes and appropriate timelines for training.
Daniel is a trail and ultra-marathon runner from South Africa, living in Switzerland, and running in races all over the world. He’s fascinated by training and progressing as an athlete and works as a running coach and with HRV4Training as an ambassador and in support of their users.
RESOURCES
Here are the hip strength and mobility exercises I recommend to my athletes to do 2-3 times a week:
https://www.youtube.com/watch?v=85B1dfmgxrg
And here is a set of simple leg strengthening exercises that athletes can do at home: https://www.youtube.com/watch?v=rYsWzRu_0Yc
For eccentric strength training I recommend these exercises:
1. lunges - https://www.youtube.com/watch?v=QOVaHwm-Q6U
2. single-leg deadlift - https://www.youtube.com/watch?v=tZfxXdilG_M
3. squats - https://www.youtube.com/watch?v=m0GcZ24pK6k
4. Bulgarian split squat - https://www.youtube.com/watch?v=2C-uNgKwPLE
5. glute bridges - https://www.youtube.com/watch?v=Q_Bpj91Yiis
6. hip thrust - https://www.youtube.com/watch?v=SEdqd1n0cvg
7. calf raises - https://www.youtube.com/watch?v=tsD4TMYlG3Q
Here's the link for the Twitter thread that formed the basis of our call:
https://x.com/dwrowland/status/1562352422860853248
Finally, if people want to get in touch or follow me, they can find more information here:
http://www.dwrowland.com/
https://dwrowland.substack.com/
https://x.com/dwrowland
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