The Consistency Project The Basics Are the Only "Secret Sauce" Women Actually Need (w/ Lauren Colenso-Semple)
Mar 25, 2026
Lauren Colenso-Semple, a PhD researcher in female physiology and sports nutrition, explains how the basics of training and nutrition matter most. She discusses sex similarities in response to exercise, why cycle-syncing can be counterproductive, practical protein targets, creatine’s role, and how to prioritize consistent, simple resistance training over fancy hacks.
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Target 1.2 To 1.6 Grams Per Kilogram Protein
- Aim for ~1.2–1.6 g/kg/day of protein for recreational resistance trainers; 0.8 g/kg is too low.
- Lauren says benefits plateau past ~1.6 g/kg and 2.2 g/kg offers no extra muscle-building advantage for most people.
You Can't Protein Your Way To Bigger Muscles
- Resistance training is the primary driver of muscle; protein can't substitute for the mechanical stimulus.
- Lauren's message: prioritize consistent training first, then optimize protein to support adaptation.
Make Small Protein Changes Instead Of Overhauls
- If protein targets feel overwhelming, make small changes like adding protein at breakfast or a high-protein snack.
- Lauren warns against extreme messaging that forces unsustainable whole-diet overhauls for marginal gains.