About this episode

Dr. Lauren Colenzo-Semple discusses the misconceptions around training and cycle syncing for women in perimenopause.

You've been tracking your cycle, adjusting your workouts, and following the rules. Yet it still isn't working. Dr. Lauren Colenso-Semple, PhD in integrative physiology, breaks down what the science actually says about cycle syncing for women over 40 and the answer might surprise you. Could everything you've been told about training around your cycle be completely wrong? WHAT YOU’LL LEARN: • Does cycle syncing actually improve workout results for women? • Should you train harder in the follicular phase when estrogen is high? • Do women in perimenopause need different training rules? • Can you build muscle at any rep range or do you need to lift heavy? • Is fasted training bad for women's hormones and adrenal health? • Does caffeine before a fasted workout raise cortisol to dangerous levels? • How much protein do perimenopausal women actually need per day? • Is there a minimum protein threshold per meal for muscle building? • Why is belly fat harder to lose after 40 and what actually works? • Do you need zone two training for mitochondrial health in perimenopause? • Can machine weights build as much muscle as free weights? • What is the best exercise strategy for bone density in…

People in this episode

Host: Angela Foster

Guest: Dr. Lauren Colenzo-Semple

Topics covered

• perimenopause
• cycle syncing
• women's health
• fitness training
• muscle building
• hormonal health

Keywords

• perimenopause
• cycle syncing
• muscle growth
• hormones
• protein needs
• exercise strategy
• belly fat
• fasted training

Mentioned in this episode

Organizations: PhD in integrative physiology

More episodes of High Performance Health

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• Why Eating Tomatoes Shrinks Belly Fat in Perimenopause (The Brown Fat Trigger) | Dr. William Li · April 24, 2026 · 14 min
• Why Your Gut Is the Missing Link in Perimenopause | Cynthia Thurlow · April 20, 2026 · 1h 10m
• The Real Reason Women Over 40 Can't Lose Abdominal Fat (It's Not Calories) | Sarah Berry · April 17, 2026 · 8 min
• How Estrogen Decline Destroys Your Energy in Perimenopause (And How to Reverse it) · April 13, 2026 · 51 min
• Why Leg Strength Is the Best Predictor of Brain Health for Women Over 40 | Dr. Tommy Wood · April 10, 2026 · 8 min

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