CLARITY FOR WOMEN with Dr Lauren Colenso-Semple

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🎙️ Episode Summary

In this episode, we’re joined by Dr. Lauren Colenso-Semple, a researcher whose work has fundamentally changed how we approach women’s training across the menstrual cycle.

Lauren conducted the most tightly controlled human study to date on how hormonal fluctuations impact performance, fuel utilization, and muscle adaptation in women — offering the clearest counter to decades of flawed, male-biased or rodent-based assumptions.

Her work was completed in one of the world’s most prestigious muscle protein synthesis labs and has major implications for resistance training, nutrition, and program design for active women and their coaches.

⏱️ Timestamps

00:00 – Menstrual Cycle & Hormonal Fluctuations
03:01 – Research Gaps in Female Physiology
06:02 – Hormonal Impact on Fuel Use
09:05 – Limitations of Rodent Data
11:56 – Gender Differences in Training Adaptations
14:58 – Endurance Training Considerations
17:46 – Cortisol, Stress & Recovery
20:46 – Muscle Adaptations Across the Cycle
24:07 – Fueling Strategies for Women
26:52 – Impact of Oral Contraceptives
28:13 – Performance Implications of the Pill
29:53 – Muscle Fiber Type Differences
36:04 – Female Muscle Hypertrophy
42:21 – Nutrition & Training Myths
48:52 – Supplements & Female Fitness

📚 Resources & Mentions
Science of Thriving Course → https://scienceofthriving.com.au
Follow Dr Lauren Colenso-Semple @drlaurencs1

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