Lauren Colenso-Semple

Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women's fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Lauren Colenso-Semple (00:02:43) Muscle in Men vs Women; Testosterone; Individual Variation (00:08:07) Sponsors: Joovv & Eight Sleep (00:10:45) Testosterone & Women; Resistance Training; Young Girls (00:17:46) Tool: Beginner Resistance Training for Women; Frequency & Goals (00:20:58) Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency (00:28:43) Forced Reps, Drop Sets; Rate of Movement; Partial Reps (00:33:19) Tool: Repetition Ranges; Technique; Vary Rep Ranges? (00:39:37) Sponsor: AG1 (00:40:28) High Reps & Injury, Technique & Warm-Ups (00:44:25) Cardiovascular Exercise, Interference Effect?; Walking, High Intensity (00:52:43) Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance (00:56:54) Training & Body Composition; Tool: Slow Progression; Menstrual Cycle (01:02:45) Sponsor: Rorra (01:03:59) Hormone Contraception & Adaptations; Perimenopause, Menopause (01:09:01) Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness (01:14:57) Menstrual Cycle & Physical Activity; Nutrition (01:17:50) Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss (01:26:25) Ectomorph, Mesomorph or Endomorph? (01:28:55) Sponsor: Function (01:30:42) Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition (01:38:29) Protein, Resistance Training & Timing (01:40:12) Creatine Supplements, Gummies, Dose, Brain Health Benefits? (01:45:44) Individual Experience; Skepticism & Science, Menopause & Body Composition (01:54:52) Cortisol & Women, Stress & Diet, Cushing Syndrome (02:00:17) Overtraining?, Sleep Disruptions, Energy & Training Time (02:04:07) Menopause Symptoms & Hormone Therapy, Testosterone (02:09:22) Women Differences in Diet & Training?; Exercise Science Studies (02:16:19) Lauren's Training Schedule, Mobility Work (02:19:35) Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure (02:23:06) Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery (02:29:26) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Lauren Colenso-Semple, an exercise scientist specializing in female physiology and strength training, discusses the nuances of women's exercise science. She debunks myths around menstrual cycle syncing and emphasizes that men and women respond similarly to training. Lauren shares insights on the importance of strength training for aging populations, the role of protein intake, and the minimal impact of fasted versus fed workouts. She offers practical advice for women to create effective and sustainable training programs.

Join Dr. Stacy Sims, an environmental exercise physiologist known for her groundbreaking work on sex differences in fitness, and Dr. Lauren Colenso-Semple, a leading researcher on muscle growth and the effects of hormonal cycles. They dive into fasted training and its unique implications for women, the importance of post-workout nutrition considering hormonal influences, and tailored strength training for those in perimenopause. They also discuss the evolving landscape of women's health research, advocating for individualized and evidence-based fitness strategies.

In this engaging conversation, Dr. Lauren Colenso-Semple, a muscle physiology researcher with a PhD in integrative physiology, challenges common myths about women’s training and physiology. She discusses whether workouts should align with the menstrual cycle, the real effects of hormonal birth control on muscle growth, and how menopause impacts body composition. Highlighting the importance of consistency over hormonal fluctuations, Lauren emphasizes that every woman can train effectively without being limited by her physiology.

Dr. Lauren Colenso-Semple, a PhD in integrative physiology and co-owner of Mass Research Review, joins to debunk myths surrounding women's health. She emphasizes that the notion of 'balancing hormones' is misleading and clarifies misconceptions about training during the menstrual cycle. The impact of fasted training on muscle loss is discussed, alongside the risks of misinformation, especially about menopause. Dr. Colenso-Semple also tackles the effectiveness of weighted vests for bone health, advocating for evidence-based training strategies for women.

Dr. Lauren Colenso-Semple, a physician specializing in women's health, and Dr. Loraine Baraki, an expert in contraception, debunk prevalent myths around menopause, cortisol, and IUDs. They argue that menopause does not diminish recovery abilities and that claims linking fasting to 'cortisol belly' lack scientific backing. Additionally, they clarify that levonorgestrel IUDs function locally and do not harm bone health, empowering women to make informed health choices without fear. Evidence-based guidance prevails over misinformation.

Dr. Lauren Colenso-Semple, an expert in muscle physiology and endocrinology, dives into the complexities of women's health and fitness. She unpacks cycle syncing, challenging common myths about its effectiveness in training. The conversation critiques misleading marketing tactics like the 'pink tax,' scrutinizing the real benefits of products aimed at women. With a focus on evidence-based recommendations, she advocates for personalized fitness approaches, emphasizing that traditional resistance training often outperforms trendy alternatives like Pilates.

Join Dr. Lauren Colenso-Semple, a women's health expert, and Dr. Austin Baraki, a hematology specialist, as they dissect viral claims about women's health. They debunk the myth of cycle syncing for performance, emphasizing that consistent training trumps hormonal timing. The duo also clarifies misconceptions around cardio, advocating for moderate, consistent activity rather than high-intensity hype. Lastly, they tackle iron deficiency, suggesting that optimal ferritin levels are crucial for female athletes aiming for peak performance.

Dr. Lauren Colenso-Semple and Dr. Kim SantaBarbara, new PhD graduates, share insights on menstrual cycle training for lifters. They discuss muscle protein responses, menstrual symptoms, and the impact of mindfulness-based yoga. The podcast explores challenges in researching menstrual cycle phases, individualization in programming, and the complexities of hormone fluctuations. It also touches on the effectiveness of phase-based training and advocates for tailored approaches for female athletes.

Lauren Colenso-Semple, Ph.D. student and part of the MASS research review team, discusses syncing training to the menstrual cycle. They explore the effects of hormones on performance, the limitations of data, and the use of oral contraceptives to delay negative symptoms. The conversation offers valuable insights for female trainees and dieters.