The Most Effective Weight Training, Cardio & Nutrition for Women | Lauren Colenso | Huberman Lab

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In this podcast, Dr. Lauren Colenso-Semple and Andrew Huberman discuss evidence-based fitness and nutrition approaches for women, debunking myths about sex-specific training and emphasizing that women respond similarly to men in muscle growth and adaptation. They highlight the importance of consistent resistance training across all ages, address hormonal influences like menstruation and menopause, and advocate for practical, science-backed strategies in training, nutrition, supplementation, and recovery.

00:00 Introduction
00:38 Muscle Physiology in Men and Women
01:31 Resistance Training for Women: Benefits and Misconceptions
02:35 Starting Resistance Training at Any Age
03:04 Structuring Training: Frequency, Volume, and Load
04:06 Repetition Ranges and Training Intensity
04:56 Movement Tempo and Advanced Training Techniques
05:35 Cardiovascular Training and Concurrent Programming
06:42 Hormonal Influences on Training: Menstrual Cycle and Contraceptives
07:28 Perimenopause, Menopause, and Training
08:04 Nutrition and Training: Timing and Intake
09:06 Supplements: Creatine and Recovery Strategies
10:03 Hormone Therapy and Women's Health
10:49 Common Fitness Myths and Misconceptions
11:40 Addressing Barriers and Promoting Sustainability
12:28 Training Experience and Personal Routine
13:12 Special Topics: Functional Training and Movement Quality
13:48 Final Remarks on Research and Communication

This video is a podcast summary of the Huberman Lab episode titled 'The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple'.

Link:    • The Most Effective Weight Training, Cardio...  
Publish date: feb 16, 2026

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