About this episode

Dr. Lauren Colenso-Semple discusses female-specific training and nutrition, focusing on hormonal fluctuations and the challenges of research in this area.

In this episode, I sit down with Dr. Lauren Colenso-Semple to examine what the science says about female-specific training and nutrition. We discuss why so little research has historically focused on women, what makes menstrual cycle research so difficult and expensive to run, and what her own dissertation found when she measured muscle protein synthesis across cycle phases. Dr. Colenso-Semple explains the real hormone fluctuations of the menstrual cycle, why testosterone matters far less for women's muscle than people assume, and why men and women gain strength and size at the same relative rate at any age, including through menopause. We also cover low energy availability, scientific literacy, and how to figure out what works for you. This episode is for anyone, coach or lifter, trying to separate evidence from misinformation in women's fitness. Sponsors Momentous: https://livemomentous.com/perform David: https://davidprotein.com/perform TrueMed: https://truemed.com/perform Eight Sleep: https://eightsleep.com/perform Chapters (00:00:00) Lauren Colenso-Semple (00:01:51) The Lit Review That Never Was (00:07:01) Why Women Got Bad Training Advice (00:11:23) Individualization &…

People in this episode

Host: Dr. Andy Galpin

Guest: Dr. Lauren Colenso-Semple

Topics covered

• female training
• hormones
• nutrition
• menstrual cycle
• scientific literacy
• muscle protein synthesis

Keywords

• female fitness
• menstrual cycle research
• testosterone
• muscle growth
• energy availability
• scientific research

Sponsors

Momentous, David, TrueMed, Eight Sleep

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