Shows
Where Optimal Meets Practical262: Lauren Colenso-Semple, PhD (@DrLaurenCS) - Biggest myths & lies in the women's health spaceWhere to find Dr. Lauren CS ⬇️Research review: https://massresearchreview.com/IG: https://www.instagram.com/drlaurencs1/Podcast: https://podcasts.apple.com/us/podcast/front-page-fitness/id1809853430⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯Where to find me ⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets Practical⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯My group program ⬇️WOMP Training [Gym + Home]⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL2025-06-021h 04
The Dr. Joey Munoz ShowWomen's health with Dr. Lauren Colenso-Semple: Fasted exercise, calorie deficits, cortisol, and moreWhy does it feel like women are constantly bombarded with more rules restrictions and confusing advice when it comes to fitness In this episode I sit down with Dr. Lauren Colenso-Semple to break down some of the most common myths that keep women stuck and frustrated. We talk about fasted training cortisol fear tactics hormone confusion and why so much of the advice out there is overcomplicated and fear based We also dive into what the research really says about fat loss training through different phases of life including menopause and why most women don’t...2025-06-021h 11
The Discover Strength PodcastBusting Myths About Strength Training For Women with Dr. Lauren Colenso-SempleOn this episode of the Discover Strength Podcast, CEO Luke Carlson is joined by Dr. Lauren Colenso-Semple, a leading researcher at McMaster University, to bust the top myths about strength training for women, especially during menopause. They unpack the truth about lifting heavy, the role of estrogen, cortisol misconceptions, and the science behind “cycle syncing.” Dr. Colenso-Semple also shares practical, research-backed guidelines for effective resistance training at any age—and why it doesn’t need to be complicated.Follow Dr. Colenso-Semple on Instagram: @dr.lauren.cs1Discover Strength offers free Introductory Workouts at any location across t...2025-05-2924 min
The Storey StrengthCastEp 55 The Science of Training For Women: Myths, Menstrual Cycles & Muscle Growth w/ Dr. Lauren Colenso-SempleChapters00:00 Introduction to Physiology and Women's Training02:54 Understanding Hormonal Differences Between Sexes05:56 The Menstrual Cycle and Training Adaptations08:54 Auto-Regulation in Training for Women12:03 Contraceptives and Their Impact on Training Outcomes15:09 Debunking Myths: Toning and Weight Training for Women17:57 Training Volume and Recovery: Gender Perspectives25:28 Understanding Muscle Engagement in Compound Exercises26:13 Empowering Women in Strength Training27:28 Fundamental Training Principles for All32:06 Navigating Hormonal Changes and Training35:01 The Importance of Early Training Habits2025-05-2953 min
Radiant RevolutionKeeping It Simple with Hormones, Strength, and Science with Dr. LaurenIn today’s episode, Kim welcomes muscle physiology researcher Dr. Lauren Colenso-Semple for a myth-busting conversation every woman needs to hear. From the truth about training across your cycle to the overhyped obsession with weighted vests and cortisol talk, Lauren breaks down the science in a way that’s refreshingly real and empowering.Together, Kim and Lauren explore what actually works for women in strength training and fat loss—especially in perimenopause and beyond. Whether you’re navigating hormone changes or feeling overwhelmed by fitness trends on social media, this episode is your reminder to come...2025-05-2826 min
Move Daily TalksMove Daily Talks: Science VS Trends | Hormones, Health & Muscle Myths | Dr Lauren Colenso-Semple Ph.D.Send us a textI had a great conversation with Dr Lauren Colenso-Semple today as we discussed what the science says, versus what the trends are saying! Listen in! Dr. Lauren Colenso-Semple discusses evidence-based fitness, emphasizing the importance of basics like strength training, balanced nutrition, and understanding hormone impacts without falling for misleading trends.00:00 Lauren's mission to simplify fitness and nutrition 07:07 Basic principles of health and fitness 14:15 Strength Training -heavy or light?21:24 Physical activity 28:27 Current protein recomendations35:38 Supplements42:44 Cortisol49:51 HormonesFollow Dr Lauren Colenso-Semple: https://www.ins...2025-05-2458 min
Optimal Protein Podcast with Vanessa SpinaThe Truth About Protein, Muscle, and Fat Loss for Women – Recap Episode on What the Science Actually ShowsIQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. This Friday’s episode is a detailed solo recap of my interview with world-renowned protein researcher Dr. Stuart Phillips. In this science-packed conversation, we busted some of the most persistent and misleading myths in women’s fitness, protein metabolism, and muscle growth. From fears around mTOR and kidney health to the truth about cycle syncing and menopause, this episode is all...2025-05-2335 min
Opt to ThriveMuscle and Menopause: Dispelling Misinformation with Dr Lauren Colenso-SempleSend us a textIn this episode of Opt to Thrive, Dr. Corina Sims sits down with Dr. Lauren Colenso-Semple, a leading muscle physiology researcher and science communicator with a deep understanding of female physiology, exercise, and nutrition. Together, they tackle the critical but often misunderstood topic of muscle health during menopause. From navigating misinformation in the media to understanding the real science behind muscle loss, hormonal shifts, and strength training in midlife, this conversation is packed with clarity, insight, and practical wisdom. Whether you're just beginning to notice changes in your body or seeking evidence-based strategies...2025-05-2152 min
Lowering the Barrier36: Cycle Syncing? Training For Women? Menopause Myths? And More! w/ Dr. Lauren Colenso-SempleIn this episode, Dr. Lauren Colenso Semple and I discuss the complexities of women's health, particularly focusing on cycle syncing and menopause.We also discuss the balance between educating and oversimplifying fitness concepts, her journey from business to fitness, the importance of intellectual curiosity in pursuing advanced degrees, and her dream research on the long-term effects of fitness on aging. Enjoy!Timestamps:00:00 Intro2:00 The misinformation of cycle syncing15:05 Training for women vs men19:00 Menopause misinformation25:20 How to evaluate credibility of a person/claim2025-05-201h 04
The Dr. Gabrielle Lyon ShowWomen’s Training & The Menstrual Cycle: What the Science Actually Says | Lauren Colenso-Semple, PhDIn today's episode, I had the chance to speak to muscle physiology researcher and science communicator Dr. Lauren Colenso-Semple. Together, we unpack the common claims around hormones and training—from whether you should change your workouts based on your cycle, to the real effects of fasted cardio and birth control on performance and muscle growth. We also explore how menopause affects body composition, what the science actually supports when it comes to training differences between men and women, and why some of the most persistent myths about women’s physiology are based more on assumption than evidence.What...2025-05-131h 24Optimal Protein Podcast with Vanessa SpinaThe Biggest Fitness Myths for Women: What The Scientific Data Shows (Must Listen Episode)IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000. That’s VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this myth-busting solo episode, Vanessa recaps her powerful conversation with Dr. Lauren Colenso-Semple — a leading researcher in women’s physiology and strength training — and breaks down the real science behind the most persistent myths in women’s fitness and hormones. From fasted training to protein timing, lifting heavy, cortisol, menopause, HRT, and creatine — this episode brings clarity, calm...2025-05-0946 min
Iron Culture presented by MASSEp 326 - Daily 1RM Training: Crazy or Constructive? (ft. Dr. Nick Washmuth and Kaylee Chism)In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos reconnect and reflect on their experiences at the 2025 Sports Nutrition Association annual conference. Joined by guests Dr. Nick Washmuth and Kaylee Chism, they delve into the concept of daily 1RM training, discussing its origins, methodology, and findings from a recent study involving participants who maxed out daily. Insights from the participants reveal varied results and experiences, highlighting the mental and physical challenges of such a training protocol. The conversation also explores the importance of dosage, frequency, intensity, and the need for more empirical data to better understand...2025-05-071h 45
Iron Culture presented by MASSEp 326 - Daily 1RM Training: Crazy or Constructive? (ft. Dr. Nick Washmuth and Kaylee Chism)In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos reconnect and reflect on their experiences at the 2025 Sports Nutrition Association annual conference. Joined by guests Dr. Nick Washmuth and Kaylee Chism, they delve into the concept of daily 1RM training, discussing its origins, methodology, and findings from a recent study involving participants who maxed out daily. Insights from the participants reveal varied results and experiences, highlighting the mental and physical challenges of such a training protocol. The conversation also explores the importance of dosage, frequency, intensity, and the need for more empirical data to better understand...2025-05-071h 45
The Fit PhysicianEp. 44: Science vs. Social Media: What the Evidence Actually Says About Muscle, Nutrition & Aging in WomenIs lifting heavy the only way to build muscle after 40? Does your menstrual cycle really need to dictate your workouts? And is fasting actually harming your hormones? In this powerhouse episode, we sit down with Dr. Lauren Colenso-Semple, PhD—muscle physiology researcher and women's health expert—to set the record straight on some of the most common (and confusing) fitness myths shared on social media today.From the real impact of estrogen on muscle adaptation to the truth about protein timing, cycle syncing, and Pilates vs. progressive overload—this conversation is a deep dive into what the scienc...2025-05-0657 minOptimal Protein Podcast with Vanessa SpinaExposing the Truth: Fasted Workouts, Lifting Heavy, Protein Timing, HRT, Cortisol, & More: Dr. Lauren Colenso-SempleTimeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this myth-busting episode of The Optimal Protein Podcast, host Vanessa Spina is joined once again by Dr. Lauren Colenso-Semple — one of the most trusted voices in evidence-based women’s health and strength training. Social media is overflowing with advice on what women should and shouldn’t do when it comes to building muscle, managing hormones, and training across the menstrual cycle. But how much of it is actually backed by science? Dr. Lauren joins us to expose the truth b...2025-05-051h 20Iron Culture presented by MASSEp 325 - Plant-Based Bodybuilding With a World Champ (ft. Maddie McConnell)In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos reconnect and reflect on their experiences at the 2025 Sports Nutrition Association annual conference. Joined by guests Dr. Nick Washmuth and Kaylee Chism, they delve into the concept of daily 1RM training, discussing its origins, methodology, and findings from a recent study involving participants who maxed out daily. Insights from the participants reveal varied results and experiences, highlighting the mental and physical challenges of such a training protocol. The conversation also explores the importance of dosage, frequency, intensity, and the need for more empirical data to better understand...2025-04-301h 49Iron Culture presented by MASSEp 325 - Plant-Based Bodybuilding With a World Champ (ft. Maddie McConnell)In this episode of Iron Culture, Eric Helms and Trexler welcome Maddie McConnell, a world champion natural physique athlete, to discuss the current trends in natural bodybuilding, her journey into the sport, and the challenges that come with being a world-class physique competitor. Maddie shares her experiences transitioning from a general fitness enthusiast to a physique athlete, the significance of her recent achievements, and insights into training and preparation. In this conversation, Maddie shares her journey as a vegan bodybuilder, discussing her training regimen, nutrition strategies, and experiences during competition prep. She emphasizes the importance of variety in her...2025-04-301h 49
The Not Your Mother's Pelvic Floor PodcastEpisode 83: The Truth About Cycle Syncing And ExerciseIf you've ever felt confused by what you're seeing online when it comes to cycle syncing, cardio exercise, strength training, and when to time your meals around exercise, you're not alone. It's really hard to separate the social media "Wellness Girlies" from what the science is actually telling us about our menstrual cycles, hormones, the "best" cardio exercise, and nutrition needs as females who are active. In Episode 83 of the Not Your Mother's Pelvic Floor Podcast, Aliya goes on a little bit of a rant about harmful misinformation online that is causing so much confusion about e...2025-04-2323 minIron Culture presented by MASSEp 324 - WORLD PREMIERE: Front Page FitnessThis is a very special episode of Iron Culture because it's the WORLD PREMIERE of "Front Page Fitness," a new podcast hosted by Drs Eric Trexler and Lauren Colenso-Semple. If you're part of the Iron Cult, these folks are no strangers - both have been on Iron Culture numerous times, and both are co-authors of the MASS Research Review.In Front Page Fitness, Eric & Lauren discuss the hottest health and fitness topics that are causing controversy, generating buzz, or dominating headlines. In other words, it's your weekly health and fitness newspaper, delivered in podcast...2025-04-231h 07Iron Culture presented by MASSEp 324 - WORLD PREMIERE: Front Page FitnessThis is a very special episode of Iron Culture because it's the WORLD PREMIERE of "Front Page Fitness," a new podcast hosted by Drs Eric Trexler and Lauren Colenso-Semple. If you're part of the Iron Cult, these folks are no strangers - both have been on Iron Culture numerous times, and both are co-authors of the MASS Research Review. In Front Page Fitness, Eric & Lauren discuss the hottest health and fitness topics that are causing controversy, generating buzz, or dominating headlines. In other words, it's your weekly health and fitness newspaper, delivered in podcast form. Be sure...2025-04-231h 07
MuscleMind Academy, La Mesa RedondaSincronización del Ciclo Menstrual con el EntrenamientoAjustar el entrenamiento según el ciclo menstrual suena lógico, incluso empático. Pero ¿qué tan sólidas son las bases científicas de esta práctica? En este episodio, se desmenuzan las hipótesis mecanicistas, las limitaciones metodológicas de los estudios disponibles y los verdaderos retos de llevar esta estrategia a la práctica. Una conversación crítica y actualizada sobre lo que sí y lo que todavía no sabemos.00:00:28 Impacto del ciclo menstrual sobre rendimiento y programación del entrenamiento.00:03:33 La evidencia actual sigue siendo insuficiente y poco concluyente, sobre todo en fu...2025-04-1559 min
גוף חטוב, ראש בריאלהתאמן נכון: איך לנצל את המחזור החודשי לטובתך (והתוצאות יפתיעו אותך!)Send us a textColenso‐Semple, Lauren M., et al. "Menstrual cycle phase does not influence muscle protein synthesis or whole‐body myofibrillar proteolysis in response to resistance exercise." The Journal of Physiology (2024).Meignié, Alice, et al. "The effects of menstrual cycle phase on elite athlete performance: a critical and systematic review." Frontiers in physiology 12 (2021): 654585.Dam, Tine Vrist, et al. "Muscle performance during the menstrual cycle correlates with psychological well-being, but not fluctuations in sex hormones." Medicine and science in sports and exercise 54.10 (2022): 1678.תעקבו אחרינו באינסטוש@rotemlahav_nutrition להצטרפות לניזלטר על תזונה של רותם:https://rotemlahav.ravpage.co.il/newsletter@bodyholicלהצטרפות לקהילת...2025-04-0145 min
LiftingLindsay's More Than FitnessBreaking Fitness Myths: Women’s Health, Hormones & Muscle Growth with Dr. Lauren Colenso-SempleFollow Dr Lauren Colenso-Semple HERE on Instagram. Also check out MASS Research Review.Topics discussed:(00:07) - Introducing Dr. Lauren
(01:33) - Why did you want to do studies on women?
(04:09) - What were your findings about cycle syncing?
(09:20) - What's the danger in basing information on rodent research?
(15:23) - When should we blanket all women as being the same?
(28:34) - How do oral contraceptives affect muscle growth?
(32:24) - Should women train fasted?
(38:28) - What's the anabolic window?
(43:44) - Preying on women's desire for information and support
(49:30) - Learning from people's experiences with menopause
(54:38) - What about...2025-03-311h 08
Unfiltered Fit Life94: Is Syncing Your Cycle to Your Training Better? Dr. Lauren Colenso-Semple Breaks Down What Actually Builds MuscleSend Nathalia a Text Message!Drowning in fitness and nutrition myths, wondering if your hormones are quietly wrecking your progress? You’re not alone—and this episode is here to clear things up fast. Dr. Lauren is flipping the script with her groundbreaking research, tearing apart the hype around menstrual cycle syncing and exposing the truth behind the fitness industry’s favorite fables.Forget adjusting your workouts to your cycle—Dr. Lauren’s science says otherwise. We’re diving deep into the real deal behind resistance training, what your protein intake should actually look like, and why so m...2025-03-281h 03
Active Bariatric Nutrition72. Should Women Change Their Workouts Based On Their Menstrual Cycle with Dr. Lauren Colenso-SempleIn this episode of the Active Bariatric Nutrition Podcast, I interviewed muscle physiology researcher, Dr. Lauren Colenso-Semple, also known as @drlaurencs1 on IG. We discussed:An overview of the menstrual cycle hormonal changes as well as what happens with our hormones as we enter perimenopause and menopauseMisconceptions around women and muscle building and the menstrual cycle Should women be "cycle-syncing" their workouts?Dr. Colenso-Semple's published research on muscle protein synthesis and whether hormonal changes during the menstrual cycle impact itAre there specific types of workouts or dietary guidelines women should be incorporating as they enter perimenopause or menopause?2025-03-2531 min
Strength Changes Everything - Video EditionStrength Training for Women: Hormones Aren’t Your Enemy with Dr. Lauren Colenso-SempleAmy Hudson and Dr. James Fisher talk with Lauren Colenso-Semple about the science of female muscle physiology and how hormonal fluctuations impact strength training. They explore the misconceptions around women’s hormones, the underrepresentation of women in research, and whether training recommendations should differ between men and women. Lauren breaks down the truth about menstrual cycles, menopause, and testosterone, explaining why cycle-based training plans are misleading and how women can train effectively at any stage of life. Lauren Colenso-Semple is a scientist and science communicator who specializes in female muscle physiology. Her extensive research is primarily fo...2025-03-1838 min
Strength Changes EverythingStrength Training for Women: Hormones Aren’t Your Enemy with Dr. Lauren Colenso-SempleAmy Hudson and Dr. James Fisher talk with Lauren Colenso-Semple about the science of female muscle physiology and how hormonal fluctuations impact strength training. They explore the misconceptions around women’s hormones, the underrepresentation of women in research, and whether training recommendations should differ between men and women. Lauren breaks down the truth about menstrual cycles, menopause, and testosterone, explaining why cycle-based training plans are misleading and how women can train effectively at any stage of life. Lauren Colenso-Semple is a scientist and science communicator who specializes in female muscle physiology. Her extensive research is primarily fo...2025-03-1838 minStrength Changes EverythingStrength Training for Women: Hormones Aren’t Your Enemy with Dr. Lauren Colenso-SempleAmy Hudson and Dr. James Fisher talk with Lauren Colenso-Semple about the science of female muscle physiology and how hormonal fluctuations impact strength training. They explore the misconceptions around women’s hormones, the underrepresentation of women in research, and whether training recommendations should differ between men and women. Lauren breaks down the truth about menstrual cycles, menopause, and testosterone, explaining why cycle-based training plans are misleading and how women can train effectively at any stage of life. Lauren Colenso-Semple is a scientist and science communicator who specializes in female muscle physiology. Her extensive research is primarily fo...2025-03-1838 min
WELLPOWER: Breath, Cold & BiohackingRESEARCH RENEGADE: WOMEN’S HORMONES, PERIMENOPAUSE & EXERCISE | Lauren Colenso-Semple - E100Lauren Colenso Semple is a researcher focused on women's health and exercise science. She discusses the significant gaps in research regarding sex-based differences, particularly in resistance training and fitness, and the implications of extrapolating findings from studies conducted primarily on men. Lauren emphasizes the need for more targeted research on women, including the challenge of hormonal fluctuations and their perceived inconvenience in research settings. The conversation dives into the complexities of female physiology, the impact of menstrual cycles, and the intricacies involved in including women in scientific studies. Lauren shares insights from her own research and underscores the importance...2025-02-2152 min
Sports Science DudesEpisode 90 - Lauren Colenso-Semple PhDLauren Colenso-Semple is a muscle physiology researcher, science communicator, and co-owner of the MASS Research Review. Her research primarily focuses on female physiology and endocrinology and the response to resistance exercise. Lauren has a PhD in Integrative Physiology, MS in Exercise Science, and BA in Psychology. She is also an expert fitness professional with years of practical experience and certifications in strength and conditioning, sports nutrition, group fitness, and personal training.About the ShowWe cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts...2025-01-2740 minIron Culture presented by MASSEp 311 - The Truth About Hormone Replacement TherapyIn Episode 311 of Iron Culture, hosts Dr. Eric Trexler, Dr. Eric Helms, and Dr. Lauren Colenso-Semple deliver a comprehensive exploration of hormones, health, and performance optimization. The episode opens with a deep dive into recent research on stretching protocols and muscle adaptations, examining groundbreaking case studies that challenge conventional wisdom about flexibility training and muscle growth.
The centerpiece of this episode focuses on demystifying menopause, with the hosts providing an evidence-based breakdown of symptoms, treatment options, and common misconceptions about hormone therapy. They tackle the complex landscape of medical misinformation head-on, offering listeners practical...2025-01-221h 27Iron Culture presented by MASSEp 311 - The Truth About Hormone Replacement TherapyIn Episode 311 of Iron Culture, hosts Dr. Eric Trexler, Dr. Eric Helms, and Dr. Lauren Colenso-Semple deliver a comprehensive exploration of hormones, health, and performance optimization. The episode opens with a deep dive into recent research on stretching protocols and muscle adaptations, examining groundbreaking case studies that challenge conventional wisdom about flexibility training and muscle growth. The centerpiece of this episode focuses on demystifying menopause, with the hosts providing an evidence-based breakdown of symptoms, treatment options, and common misconceptions about hormone therapy. They tackle the complex landscape of medical misinformation head-on, offering listeners practical guidance f...2025-01-221h 27
Docs Who LiftChanging your workouts based on your menstrual cycleDrs. Karl and Spencer chat with Dr. Lauren Colenso-Semple all about how the menstrual cycle and how it should affect your workout programming. Should you change your workouts around your menstrual cycle? Find out by listening! Check out her instagramRead her paper on exercise and menstrual cyclesRead her paper on protein synthesis throughout the menstrual cycle
2024-12-1830 minOptimal Protein Podcast with Vanessa SpinaNEW STUDY: The Truth Behind Cycle Syncing for Women with Dr. Lauren Colenso-SempleGet 20% off the Tone LUX Crystal Red Light Therapy Face Mask with the code VANESSA In this episode of The Optimal Protein Podcast, we’re joined by Dr. Lauren Colenso-Semple to uncover the truth behind cycle syncing. Does tailoring your workouts and nutrition to your menstrual cycle really enhance performance and results? Or is it just another fitness trend? Dr. Colenso-Semple breaks it all down, sharing insights from her latest research on female physiology, sex-based differences, and the mechanisms behind muscle growth. Tune in as we discuss: • What cycle syncing really is—and whethe...2024-12-171h 06Iron Culture presented by MASSEp 301 - A New Era for Iron CultureEven among the many monster episodes of Iron Culture, today’s episode truly stands out. First, the MASS crew discusses this new era of Iron Culture and lets the cult know what they can expect as the show pushes forward and climbs to new heights. After that, the crew has an insightful discussion about the science of satellite cells – what they are, when they might (or might not) matter, and how they intersect with many hypertrophy-related topics, such as sex differences, aging, muscle damage, and factors that limit long-term muscle growth. The MASS crew records Iron Culture LIVE...2024-11-131h 26Iron Culture presented by MASSMASS Office Hours Episode 62 (A New Era for Office Hours)Today’s episode of MASS Office Hours is truly special, and not just because it’s airing on a Monday. First, the MASS crew announces a new era of Office Hours as the show has formally merged with the Iron Culture podcast. After making this announcement, the crew lets listeners know what they can expect as the show pushes forward and climbs to new heights. After that, the crew has an insightful discussion about the science of satellite cells – what they are, when they might (or might not) matter, and how they intersect with many hypertrophy-related topics, such as sex di...2024-11-121h 26Iron Culture presented by MASSMASS Office Hours Episode 61 (The Lost Episode)The Lost Episode of MASS Office Hours will be discussed for decades to come. Was the episode buried and all copies destroyed because it was simply too controversial? Did the hosts reveal a secret too dangerous to publish? Did Eric accidentally delete the episode by hitting the wrong button after they recorded? We may never know.
In this re-recorded episode of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Lauren Colenso-Semple to discuss Trex's surgery recovery, bilateral vs unilateral training for hypertrophy, shifting calories throughout the week while trying to build muscle...2024-11-081h 29Iron Culture presented by MASSMASS Office Hours Episode 57 (Brain Health, Mobility, and Q&A)In episode 57 of Office Hours Live, Dr. Eric Trexler is joined by Dr. Lauren Colenso-Semple for a wide-ranging discussion on fitness, sports, and research. They begin by chatting about recent college football events and transition to the serious topic of concussions and chronic traumatic encephalopathy (CTE), with Dr. Trexler sharing insights from his own research and personal experiences. After that, they discuss advice for endurance athletes balancing strength and hypertrophy training. They also discuss practical tips for improving mobility, the role of fat timing in diet, and strategies for increasing protein intake. Additionally, Dr. Trexler provides insights on the...2024-10-111h 14
CircSciAre There Strength & Performance Changes During Your Hormonal Cycle? Featuring Dr. Lauren Colenso-Semple, Ph.D., CSCSHave you ever wondered if you might benefit from structuring your training based on your hormonal/menstrual cycle?
In this episode, we answer that questions with Dr. Lauren Colenso-Semple. We discuss what she found in her Ph.D research (and the broader literature) when it comes to hormonal cycle changes, performance and strength metrics, and injury rates.
We also touch on how the hormonal cycle interacts with hypermobility, and what, if anything should change in response to that.
Listen in to find out if...2024-10-101h 01
Evidence StrongMenstrual cycle effects on strength gains: debunking the myths with Lauren Colenso-Semple🏋️♀️ Extended version of this interview: https://www.patreon.com/posts/current-evidence-87302657 🏋️♀️We observe lately an increase in the number of coaches providing "training synced in with the cycle" for their female clients. These coaches claim that tailoring workouts to the different phases of the menstrual cycle can optimize training and overall performance. But is there a solid scientific evidence to support this approach?To explore this subject further, I have the privilege to interview Lauren Colenso-Semple. Lauren is a brilliant exercise scientist, currently pursuing her PhD at McMaster University. Lauren's professional experience encompasses a wide range of discip...2024-10-0737 minIron Culture presented by MASSMASS Office Hours Episode 56 (Estrogen, Naturalistic Fallacy, and Q&A)In Episode 56 of "Office Hours Live," Dr. Eric Trexler and Dr. Lauren Colenso-Semple discuss a wide range of health and fitness topics. Dr. Colenso-Semple tackles the question of whether estrogen is anabolic and its role in muscle hypertrophy, explaining the lack of substantial human research but providing insights from animal studies. Dr. Trexler responds to concerns about ultraprocessed protein sources, particularly for vegetarians, and clarifies the benefits of these foods in a balanced diet. The duo also debunks myths around fiber intake and the common appeal to nature fallacy in nutrition. Additionally, they discuss systemic fatigue, resistance band training...2024-10-041h 14Iron Culture presented by MASSMASS Office Hours Episode 54 (Contraceptives, Menopause, and Q&A)This episode of "Office Hours Live" features Dr. Eric Trexler and guest Dr. Lauren Colenso-Semple discussing a wide range of topics related to exercise, nutrition, and physiology, with a particular focus on female-specific issues. They delve into the effects of hormonal contraceptives and menopause on fat loss, emphasizing that while hormonal changes can influence body composition, they don't necessarily make fat loss more challenging when other factors are controlled. The hosts address various questions from the live audience, covering subjects such as dietary fiber intake, grip width for shrugs, the impact of strenuous activity on muscle growth, and the...2024-09-211h 13Iron Culture presented by MASSMASS Office Hours Episode 49 (Bulking Calories + Q&A)This episode of "Office Hours Live" featuring Dr. Eric Trexler and guest Dr. Lauren Colenso-Semple covers a wide range of topics in nutrition, exercise science, and physiology. The hosts begin with a discussion on bulking strategies, emphasizing the importance of calorie surplus for muscle growth and providing recommendations for different athletes. They then dive into an extensive Q&A session, addressing queries about dairy and inflammation, comparing various diets for longevity, and debating the merits of grass-fed versus grain-fed beef and wild-caught versus farm-raised fish. The conversation then shifts to training frequency and volume distribution, with a particular focus...2024-08-161h 08Iron Culture presented by MASSMASS Office Hours Episode 46 (Sugar Alcohols + Q&A)This episode of "Office Hours Live" features host Dr. Eric Trexler and guest Dr. Lauren Colenso-Semple discussing a wide range of fitness and nutrition topics. The show begins with a teaser for an upcoming MASS Research Review article about sugar alcohols, addressing recent studies that have linked these substances to cardiovascular risks. Dr. Trexler explains that while the studies were well-conducted, the implications aren't as alarming as headlines suggest, emphasizing the importance of understanding the full context of the research. The main portion of the episode is dedicated to an extensive Q&A session, covering diverse topics such as...2024-07-261h 26
Fit to Transform Podcast with Coach NikiasWhat’s low energy availability and how do estrogen and progesterone impact training and body composition? - With Dr. Lauren Colenso-Semple - Ep. 104Dr. Lauren Colenso-Semple has a PhD in integrative physiology, combining components of exercise training, sex-based differences, female physiology, and aspects of endocrinology.
In this episode, we discuss:
Energy availability, including short- and long-term risks of low energy availability
The effects of estrogen and progesterone on training, muscle growth, and fat loss
Why there aren’t many studies on female participants and how Lauren is working to change that
Links and resources:
Follow Lauren on IG at @laurencs1: https://www.instagram.com/la...2024-07-0557 minIron Culture presented by MASSMASS Office Hours Episode 42 (Diet Recovery + Q&A)In this episode of "Office Hours Live" hosted by Dr. Eric Trexler with guest Dr. Lauren Colenso-Semple, the experts dive into various topics related to fitness and nutrition. They begin by discussing strategies for recovering from crash diets and addressing relative energy deficiency in sport (RED-S), including approaches to post-diet recovery and hormone regulation. The conversation then moves to calorie management during dieting, exploring the balance between daily and weekly calorie targets. They address questions about resistance training, including the pros and cons of program hopping and effective strategies for glute hypertrophy. The hosts also provide practical advice for...2024-06-281h 40Iron Culture presented by MASSMenstrual Cycle Training Roundtable (w/Dr. Lauren Colenso-Semple & Dr. Kim SantaBarbara)Fresh off of their successful doctoral defenses, Lauren and Kim join Iron Culture to discuss all things menstrual-cycle related for lifters! Dr. Helms had the pleasure of mentoring Kim, who recently completed her PhD at AUT, in which she surveyed and monitored the menstrual cycle symptoms of resistance-training women, and also led an intervention of mindfulness-based yoga to see the impact on menstrual cycle symptom severity. These findings are complemented by Lauren’s PhD research, recently completed at Stu Phillips lab at McMaster University, where she looked at muscle protein fractional responses to resistance training in women during different me...2024-06-031h 27
Philosophical Weightlifting PodcastEp. 250: Sex-Based Differences in Training Response | Lauren Colenso-Semple, PhDThere are a lot of unspoken, even unrecognized, assumptions when we think about how individuals respond to training. Regarding gender, we think we know how females will adapt to training compared to males, but are these assumptions valid?Lauren Colenso-Semple, a PhD in muscle physiology, sits down to chat about her work and the larger body of literature examining how females adapt to training. We also single in on the menstrual cycle, specifically how fluctuations in hormones influence the adaptive response. Enjoy. Follow Lauren (and MASS):https://www.instagram.com/laurencs1/https://ww...2024-05-241h 13
The General Muscle Podcast131: Lauren Colenso-Semple - Should Women Train Differently To Men?Today Lawrence sits down with Lauren Colenso-Semple to discuss a variety of topics relating to females in strength sports. They discuss whether or not women should train differently than men, if they should modify training around their period and many other fascinating topics!
Thank you for listening! Please take the time to screenshot the episode, post it onto to your Instagram story and tag Lawrence and Lauren! Please take the time to leave a five star review on your podcast platform of choice as this is a great way to help the show!
Lauren's IG: @laurencs1
Lawrence's IG: @general.muscle
Ph...2024-05-0558 minIron Culture presented by MASSMASS Office Hours Episode 34 (Interpreting Research + Q&A)In this episode of MASS Office Hours Live, Dr. Eric Trexler welcomes special guest Dr. Lauren Colenso-Semple, who recently defended her PhD dissertation on the influence of ovarian hormones on skeletal muscle adaptations to exercise. Trexler first discusses the importance of properly interpreting scientific evidence and understanding the hierarchy of evidence, using recent MASS articles on time-restricted eating and apple cider vinegar for weight loss as examples. The episode then transitions into a Q&A segment, covering topics such as leveraging a psychology degree to become a personal trainer, perceived muscle atrophy during specialization phases, the caloric value of...2024-05-051h 37Iron Culture presented by MASSMASS Office Hours Episode 28 (Step Count Goals + Q&A)In this episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple answer questions submitted by listeners and viewers in the live chat. Topics include step count goals, leucine threshold theory, minimum dietary fat needs, supplements for vegan lifters, intra-workout carb supplementation, beta-alanine for lifters, resistance training and heart health, training to failure while cutting, preserving muscle while cutting, late-night eating and sleep quality, calorie timing and distribution, training while sore, and much more.
The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a...2024-03-241h 36
Wits & Weights | Fat Loss, Nutrition, & Strength Training for LiftersBonus Episode: Behind-the-Scenes Confessions from the Heart of Our CommunityYou spoke, and we listened! Today, we're diving into the results of our first-ever Wits & Weights Podcast Listener Survey. Tune in to find out what we learned about you, our amazing audience, and how your feedback is shaping the future of the show.And stick around until the end where I’ll be announcing the 5 winners of our survey prizes. This was livestreamed in the free Wits & Weights Facebook community, so if you're wondering what that’s all about, join our Facebook group using THIS LINK for other livestreams like this, early podcast releases, live trai...2024-03-0931 min
The Athlete's CompassStrength in Cycles: Understanding Female AthletesIn this episode, hosts Paul Warloski and Dr. Paul Laursen, along with guest Marjaana Rakai, delve into the intricacies of training female endurance athletes. They discuss the importance of understanding female physiology, the menstrual cycle's impact on training, and the need for individualized approaches. The conversation also touches on the importance of communication between coaches and athletes, tracking menstrual cycles, and addressing symptoms to optimize performance.Key Takeaways:Female endurance athletes may require different training approaches than their male counterparts due to physiological differences.Tracking the menstrual cycle and understanding its impact on performance is crucial...2024-03-0747 min
The Mind Muscle ConnectionEpisode 408: Lauren Colenso-Semple - Training Around The Menstrual Cycle, Low Energy AvailabilityWelcome to the Mind Muscle Connection Podcast!In today's episode, I am delighted to be joined once again by Lauren Colenso Semple, a returning guest who brings a wealth of knowledge on training! This time, Lauren discussed about Training around the menstrual cycle, low energy availability. She explored myths and misconceptions surrounding the different phases of the cycle and even discussed the nuanced ways in which sexual differences can impact muscle building.If you're a woman who is concerned about how your menstrual cycle affects your training, or if you simply have a c...2024-02-281h 01The Athlete's CompassAthletica.ai Unpacked: Your Training Questions AnsweredSummary:Dive deep into the functionality and training philosophy of the Athletica training platform in this engaging episode of the Athletes' Compass Podcast. Hosts Paul Laursen, Paul Warloski and Marjaana Rakai tackle a range of listener questions, shedding light on how Athletica tailors athletic testing, adapts training plans, incorporates rest days, and integrates strength training for endurance athletes. This episode is an essential listen for users of Athletica looking to fully exploit the platform's capabilities to boost their training efficiency and performance.Key Takeaways:Optimizing Athletica Testing and Training Adjustments: Discover how Athletica customizes...2024-02-1531 minIron Culture presented by MASSMASS Office Hours Episode 22 (Menopause, Caffeine, “Skinny Fat” Solutions)In this episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple answer questions submitted by listeners and viewers in the live chat. Topics include training for peri- and post-menopausal women, the pros and cons of caffeine, low energy availability and related factors that impact endocrine system, managing side effects of creatine, sex differences in fatigue and training volume, what to do when you’re “skinny fat,” cluster sets versus straight sets for hypertrophy, favorite exercise machines, training (and dieting) through or around minor injuries, and much more.
The MASS crew goes live for Office Hours every Wednesday night...2024-02-111h 29Iron Culture presented by MASSMASScast 6: Response Variation, Individualizing Training, and Protein Consistency (ft. Dr. Mike Zourdos and Dr. Eric TrexlerYou’ve seen Iron Culture MASScasts before, but none quite like this. In this very special episode of Iron Culture, we’re co-publishing the most recent episode of MASS Office Hours, which is a live podcast run by the good people over at the MASS Research Review (Dr. Eric Trexler, Dr. Eric Helms, Dr. Mike Zourdos, and soon-to-be-doctor Lauren Colenso-Semple). The MASS crew does this live (and totally free) Q&A every Wednesday night on YouTube. They also offer episodes to all major podcast platforms so you can catch the replay at your convenience. 2024-01-291h 46
Wits & Weights | Fat Loss, Nutrition, & Strength Training for LiftersEp 139: Female Strength, Resistance Training, Hormones, & Muscle Growth with Lauren Colenso-SempleDo female athletes require an entirely different training approach? What hidden factors influence strength and muscle growth in women? Does your menstrual cycle impact your training approach?Find out the surprising truth in today's episode!Join our free insiders list to receive an EXCLUSIVE 10-minute bonus interview with Lauren on how to start training with machine weights, cables, and eventually free weights if you are new to lifting or intimidated by the gym!Today, Philip (@witsandweights) interviews Lauren Colenso-Semple, a researcher in exercise physiology and endocrinology who focuses on female sex hormones, resistance e...2024-01-1949 minWits & Weights | Fat Loss, Nutrition, & Strength Training for LiftersEp 138: The Dangers of Low Protein for LongevityHave you heard the claim that if you eat LESS protein, you’ll live longer?In this episode, Philip (@witsandweights) debunks the low-protein myth hitting the circuit that says if you want to live longer, you need to eat a LOW PROTEIN diet. Even if it tacked on a couple of years, a low-protein diet would destroy your quality of life and your health span in those years you do have left, assuming it doesn't kill you first, and that's enough to call it dangerous. Today you will learn exactly what these arguments are, whether a low-protein di...2024-01-1630 minIron Culture presented by MASSMASS Office Hours Episode 17 (Bulking/Cutting, Alcohol, Low BMIs)In this episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple answer questions submitted by listeners and viewers in the live chat. Topics include bulking and cutting phases, fat intake, hormonal contraceptives, alcohol intake, amenorrhea, protein intake, the health effects of low BMI values, and much more.
The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!
Our next episode will begin at 7pm on January 10. If you'd like to submit a question ahead of time, please use this l...2024-01-061h 22Iron Culture presented by MASSMASS Office Hours Episode 14 (Machine Exercises, Low-Protein Diets, Exercising for Longevity)In this live episode of the MASS Office Hours podcast, Dr. Eric Trexler and Lauren Colenso-Semple answer questions on topics like their favorite exercises, common exercise prescription errors, balancing lifting and cardio for health and longevity, the pros and cons of machine-based exercises, lengthened partials, making gains on low-protein diets, and more.
The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!
Our next episode will begin at 7pm on December 20. If you'd like to submit a question, please use this link:
https://forms.gle/9...2023-12-161h 33
Nutrition & LifeLAUREN COLENSO - SEMPLE: Training Differences For Men & Women, Should We Alter Training Around Our Cycle and MoreIn today's guest episode I speak with science communicator Lauren Colenso-Semple about gender differences in training, periodizing training around your cycle and more!2023-12-0842 minIron Culture presented by MASSMASS Office Hours Episode 12 (Recovery Modalities, Slow Eccentrics, BFR Training)In this very special episode of MASS Office Hours, we’ve got (kind of) the whole MASS crew!
Lauren Colenso-Sample steers the ship and is joined by Dr. Mike Zourdos and Dr. Eric Helms. Dr. Trexler was planning to join but lost his voice due to illness. It’s the first episode without Dr. Trexler on the call, and many are calling it the best episode ever.
In this episode, the MASS crew discusses recovery modalities, NSAIDs, combining cardio and lifting for health/longevity, blood flow restriction training, rest times, intensification techniques, slow eccentrics (negatives), and much more.
The MASS...2023-12-011h 11The Mind Muscle ConnectionEpisode 369: Lauren Colenso-Semple - Machines vs Free Weights, Functional Training, Hypertrophy Differences Between Men And WomenWelcome to the Mind Muscle Connection Podcast!In today's episode, we have a special guest, Lauren Colenso-Semple, who will guide us through the comparison of Machines vs Free Weights, Functional Training, and the Hypertrophy Differences between men and women. Lauren brings research-based insights and debunks some myths around this topic. She sheds light on the benefits of each approach, providing a comprehensive understanding of how to tailor workouts for optimal results. If you’re curious to learn more, make sure not to miss this episode!Let’s talk about:Introduction about...2023-11-291h 04Iron Culture presented by MASSMASS Office Hours Episode 11 (The Science of Muscle Growth w/ Dr. Brad Schoenfeld)In this very special episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple are joined by a guest!
Dr. Brad Schoenfeld joins the show to deliver a masterclass on the science of muscle growth. Dr. Schoenfeld is a world-renowned muscle hypertrophy expert who has published countless research studies about muscle growth. In this episode, we discuss metabolic stress, rep ranges, “effective reps,” “hard sets,” training to failure, intensification techniques (supersets, dropsets, eccentric overload, etc.), exercise order, the importance of understanding scientific mechanisms, how to effectively apply research findings, and much more.
We made this epis...2023-11-241h 05Iron Culture presented by MASSMASS Office Hours Episode 9 (Muscular Fatigue, Sleep Quality, Boosting Metabolism)In this live episode of the MASS Office Hours podcast, Dr. Eric Trexler and Lauren Colenso-Semple answer questions on topics like changing training programs based on menstrual cycle phase, sex differences in muscle fatigue, the impact of sleep on gains, the effects of caffeine on sleep quality, metabolism, applying research to practice, teaching exercises to beginners, and more.
The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!
Our next episode will begin at 7pm on November 15. If you'd like to...2023-11-111h 38
The Revive Stronger PodcastThe Evidence Surrounding Syncing Training To A Menstrual CycleToday I talked to Lauren Colenso-Semple who is currently undergoing her Ph.D. in Integrative Physiology & is part of the MASS research review team.We dig a bit into her background, research & interests, covering topics such as syncing one's training to their menstrual cycle and much more.Timestamps:00:00 Intro13:25 Own athletic and coaching background17:01 Physique sports for females23:24 Periodising around menstrual cycle29:56 Does it even make sense?40:44 Hormonal fluctuations having an impact on performance?44:27 What's the takeaway?2023-11-041h 04Iron Culture presented by MASSMASS Office Hours Episode 8 (Peaking Your Physique)For episode #8 of MASS Office Hours, we present the "cover story" from the November 2023 issue of the MASS Research Review.
Dr. Eric Helms is currently halfway through his fifth competitive bodybuilding season. For this month’s cover story, Lauren Colenso-Semple interviews Dr. Helms about the nuances of peak week. This interview covers the art and science of peaking, how Dr. Helms’ approach has evolved over the years, and considerations for individuals competing in back to back shows.
Shortly after this interview was recorded, Dr. Helms won his WNBF pro card!
Our next episode will be recorded LIVE at 7pm (east...2023-11-011h 18Iron Culture presented by MASSMASS Office Hours Episode 5 (Tracking Hypertrophy, Satellite Cells, and Testosterone)In episode 5 of MASS Office Hours, Dr. Eric Trexler is joined by Lauren Colenso-Semple. They answer listeners' questions about microgravity, tracking muscle growth, reverse diets, recovery diets, satellite cells, intermittent fasting, natural approaches to increase testosterone, and much more.
The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!
Time stamps:
0:00 Introduction
1:54 Effects of microgravity
8:01 How to track muscle growth
14:19 Reverse diets vs recovery diets
23:23 Are satellite cells are required for muscle growth?
29:51 Training and protein for older adults (revisited)
39:52 Intermittent fasting for building muscle...2023-10-131h 19Iron Culture presented by MASSMASS Office Hours Episode 3 (Retraining, Step Counts, and Maintenance Phases)In Episode 3 of MASS Office Hours, Dr. Eric Trexler is joined by Lauren Colenso-Semple to discuss evidence-based fitness strategies and answer questions from listeners.
In this episode, they discuss detraining, retraining, bulking calories, step count targets, maintenance phases, and much more.
The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!
Time stamps:
00:00:00 Introduction
00:03:19 What are your thoughts on regaining muscle due to detraining or illness? How large should your caloric surplus be during this process?
00:17:10 Would someone with...2023-09-301h 17
Barbell Shrugged[Female Strength Training] New Science on Strength Training Around Your Menstrual Cycle w/ Dr. Lauren Colenso-Semple, Anders Varner, and Doug Larson[Female Strength Training] New Science on Strength Training Around Your Menstrual Cycle w/ Dr. Lauren Colenso-Semple, Anders Varner, and Doug Larson #709 Dr. Lauren Colenso-Semple is a Ph.D. candidate at McMaster University with a research focus on exercise physiology and endocrinology, sex-based differences and mechanisms of muscle growth. She is also a seasoned fitness professional with years of practical experience and certifications in strength & conditioning, sports nutrition, group fitness, and personal training. Dr. Lauren Colenso-Semple on Instagram Anders Varner on Instagram Doug Larson on Instagram2023-08-2348 minIron Culture presented by MASSIs Formal Education Worth it? (MASScast 3 ft. Lauren Colenso-Semple)Let’s face it, going to school isn’t cheap. Moreso, you can learn almost anything online that you can learn in school. So is it worth it? How about for personal trainers? If it is worth it, for who and when? We’re joined on MASScast 3 by Lauren Colenso-Semple who is nearly finished with her PhD. Not only does she share her valuable perspective, but she also reviews some interesting new research on women’s rugby coaches, many of whom - despite holding a bachelor's or master's degree - don’t see the value in staying up with research...2023-06-191h 46
LTB Podcast#394 Lauren Colenso-Semple: Menstrual Cycle Periodisation: Myths and Misunderstandings Training female clients often raises a lot of questions for coaches. Do the training requirements for female clients differ from those of male clients? What about the menstrual cycle? Should that affect your decisions? Should we design female training programs differently because of it? In this episode, Stuart teams up with Lauren Conselo-Semple to address these questions. They delve into the most recent research surrounding training strategies for female clients and athletes. If you need to get up to speed on the latest scientific insights on this subject, this episode is your perfect companion. 2023-05-2337 min
Training Science PodcastSpecific Training for Women Is a Must Nowadays: How Can We Optimize It?! - With Lauren Colenso-Semple and Paul LaursenMaybe, just MAYBE you don’t know enough about the MENSTRUAL cycle, female ♀️ physiology, as well as whether or not it influences training. 🤦♀️ ACTUALLY, we all don’t know nearly enough about it!Lauren Colenso-Semple wants you to understand that we are still quite far away from giving training based on MENSTRUAL PHASE, as well as specific recommendations around timing of various training phases or competitions. In the meantime:Get to know your athletes, build an understanding and open environment, so that you can INDIVIDUALLY adjust what they need for their variety of potential strength...2023-04-2058 min
MikkipediaDo you need to alter your training through the menstrual cycle? - Lauren Colenso-SempleWelcome to this episode of our podcast, where we delve into the evidence-based approach to menstrual cycle training. Our guest today is Lauren, who has extensive experience in this field as a coach and researcher. Lauren holds a bachelor's degree in psychology and nutrition from the University of Buffalo, and a master's degree from the University of South Florida. She is currently pursuing her Ph.D. at McMaster University in Canada, under the guidance of Stu Phillips.In this episode, Lauren shares her insights on the topic of menstrual cycle training based on her...2023-04-111h 05
Hawk Fit Presents: Anabolic RadioEP. 32 UNDERSTANDING WOMENS PHYSIOLOGY - LAUREN COLENSO-SEMPLEAfter a slight hiatus, Anabolic Radio is back!!.In this episode I had the pleasure of speaking to Lauren Colenso-Semple who is currently finishing up her PhD and has worked with the likes of @billcampbellphd @bradshoenfeld @andygalpin and now currently @stuphillips . We discussed all things related to women’s physiology and hypertrophy in addition to her latest paper on Menstural Cycle, or Phase based training..I think the biggest take away from our discussion was in general- Often we like to turn to research to tell us how to structure our di...2023-04-1136 minIron Culture presented by MASSSheffield Final Roster, USPA controversy, New Bodybuilding ResearchIt’s episode 208 and yes, you’re right, that means it’s been four years of episodes coming out weekly, every single . And guess what? In typical iron culture fashion, we completely forgot it was our 4 year anniversary while we recorded this episode. But, dear listener, that’s because we were totally focused on YOU, bringing you the latest news in the iron game, from the final Sheffield roster now that the wildcard picks are complete, to the recent USPA controversy, to a new study published on physique contest preparation. Next week, we’ll have our belated 4 year anniversary, but this w...2023-01-301h 34Iron Culture presented by MASSIs menstrual cycle periodization evidence-based? (feat Lauren Colenso-Semple)We were joined by McMaster University PhD. candidate Lauren Colenso-Semple who is studying the influence of exercise, nutrition, and hormones on skeletal muscle, specifically as they relate to the menstrual cycle. She has an extensive background not only in academia, having worked with a veritable “who’s who” of exercise science researchers in her journey to her PhD studies, but she also is an experienced personal trainer. In this episode she helps us understand whether “menstrual-cycle phase based training” is truly based on firm evidence, or if in some cases, the popular guidance sometimes extends beyond what we currently know (and...2023-01-231h 42
The Stronger By Science PodcastEffective Reps, Antioxidants, Optimal Training Volume, and Lauren Colenso-SempleIn this episode, Eric Trexler formally announces that he is a different person than Eric Helms. Greg shares some impressive feats of strength, Eric shares a Research Review segment about how antioxidants relate to nitric oxide and hypertrophy, and Greg tells us all about his new article on the concept of “effective reps.” Greg and Eric also interview Lauren Colenso-Semple, who tells us about muscle fiber types, her recent study on training volume for resistance-trained females, and the optimal Doritos flavor.TIME STAMPS0:00:40 Eric Trexler formally announces that he is a different person than Eric Helm...2019-09-193h 00