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Guest Episode Episode 27

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

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  1. Lauren Colenso-Semple

    The most important element is your training is challenging enough, meaning you can do a set of six, you can do a set of 12, you can do a set of 15, or anything in between. But when you finish your last rep, that sixth rep, or that 15th rep, you should feel like you could only do one, maybe two more. If you're not there yet, the weight isn't heavy enough and you need to increase the load.

  2. There's no must-do exercise. There's no must-do rep range. There's no must-do length of workout or days per week. The point is that it needs to be challenging. You need to stick with it and do it consistently, and you need progression over time. So as you get stronger, we need more load.

  3. Dr. Andy Galpin

    The science and practice of enhancing human performance for sport, play, and life. Welcome to Perform. I'm Andy Galpin, I'm the executive director of the Human Performance Center at Parker University. Today I'm speaking with Dr. Lauren Colenso-Semple. Lauren has a PhD in integrative physiology, and her research focuses on questions related to female physiology, exercise, and nutrition.

  4. She's also a tremendous scientific communicator, as well as active practitioner, having coached hundreds of people successfully to their personal fitness goals. Because of that background, in today's episode, you're going to learn a tremendous amount about the bridge and the gap between science and application as it applies specifically to females and their unique physiology.

  5. You're going to learn what the true state of the literature actually is. And so I hope you enjoy this conversation today with my long friend, Dr. Lauren Colenso-Semple. Dr. Lauren Colenso-Semple, thank you for being here.

  6. Lauren Colenso-Semple

    Thanks for having me.

  7. Dr. Andy Galpin

    It's been a number of years since we got to hang out in person.

  8. Lauren Colenso-Semple

    It has.

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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.

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