Female Training, Hormones & Nutrition: Fact vs. Fiction | Dr. Lauren Colenso-Semple

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 & Where Sex Actually Ranks (00:21:09) Estrogen, Rodent Models & the Anabolic Myth (00:34:52) Hormones Across the Menstrual Cycle (00:45:18) The Myth of the Textbook 28-Day Cycle (00:51:41) Why Female Research Is So Hard (00:57:55) Inside Lauren's Dissertation: Tracers & Biopsies (01:06:10) Strength, Power & Hypertrophy: No Phase Effect (01:14:13) The Real Role of Testosterone & Menopause (01:23:36) Becoming a Better Consumer of Science (01:50:10) Low Energy Availability & RED-S (01:57:30) Advice for the Average Woman Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Denne episoden er hentet fra en åpen RSS-feed og er ikke publisert av Podme. Den kan derfor inneholde annonser.

Episoder(28)

How to Think Clearly in an Age of Distraction | Sam Harris

In this episode, I sit down with Dr. Sam Harris to discuss how attention, mindfulness, and clear thinking shape performance. We start by separating intelligence from wisdom, then look at how modern te...

27 Mai 2h 28min

Intense Exercise & Potential Heart Damage (aka Athlete's Heart)

In this episode, I cover "athlete's heart" — the paradox where the same cardiovascular adaptations that make endurance athletes exceptional can also mimic, and sometimes mask, real risk. I trace the h...

13 Mai 1h 44min

Hardship, Resilience & Competing at the Highest Level | Ken Rideout

In this episode, I sit down with Ken Rideout — author, elite masters marathoner, and one of the most compelling people I've ever had on the show — to discuss his journey from a difficult childhood and...

29 Apr 2h 34min

Build Mental Toughness & Perform Under Pressure | Dr. Lenny Wiersma

In this episode, I sit down with Dr. Lenny Wiersma — one of the most respected and quietly influential figures in sports psychology — for a conversation on what it actually takes to perform when the s...

15 Apr 2h 19min

How to Build a Strong Core & Abs

In this episode, I break down everything you need to know to build a strong core and better-looking abs — and explain why most people are training them wrong. I start by clarifying the difference betw...

1 Apr 1h 43min

Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)

In this episode, I explain how to increase your control over your nervous system — not just to manage stress, but to recalibrate your autonomic nervous system for long-term physiological resilience an...

16 Apr 20252h 8min

Jill Miller: Increase Flexibility & Relieve Pain with Breathwork & Myofascial Release

In this episode, my guest is Jill Miller, a renowned fascia expert and teacher of breathwork practices and self-myofascial release (SMR) to improve mobility, reduce pain, and enhance body awareness. W...

9 Apr 20252h 10min