Shows
Front Page FitnessEp 15 - Liver Damage From Supplements & Testosterone Therapy For MenopauseIn this episode of Front Page Fitness, Dr. Eric Trexler and Dr. Lauren Colenso-Semple discuss Lauren's idea for a "grifter tracker" app, examine testosterone therapy for peri- and post-menopausal women, react to dads embracing "thigh freedom" in swimwear, present a Shirtless Moron Award, and address concerns about teens using protein supplements and supplement-related liver damage.Time stamps0:00 Intro0:42 Brilliant business idea (grifter app)3:08 Testosterone therapy for perimenopausal women29:01 Dads reclaiming "thigh freedom”38:35 SHIRTLESS MORON AWARD44:41 Teens are trying to bulk up on pr...2025-07-301h 16
Women Mastering Midlife62. Myth-Busting Midlife Fitness and Nutrition with Dr. Lauren Colenso-SempleIn this episode of Women Mastering Midlife, host Victoria Byrd sits down with Dr. Lauren Colenso-Semple- exercise scientist, researcher, and truth-teller in the crowded world of wellness advice for a powerful, no-nonsense conversation about fitness, fat loss, protein, hormones, and everything in between for midlife women.Dr. Colenso-Semple helps demystify the noise around social media trends and wellness fads. Together, they explore evidence-based strategies for building muscle after 40, bust the myth that cardio is “bad,” and clarify the real science behind weighted vests, intermittent fasting, protein intake, and cortisol.Whet...2025-07-2848 min
Cut The Crap With Beth And Matt204: Women, Muscle, and Metabolism: Cutting Through The Myths With Dr. Dr. Lauren Colenso-SempleToday we’re cutting through the noise with Dr. Lauren Colenso-Semple - exercise physiologist, researcher, and straight-up myth-buster when it comes to training, fueling, and empowering women.We’re talking about:Why most training advice for women is outdated (and flat-out wrong)The truth about protein needs, creatine, and menstrual cycle trainingHow to avoid losing muscle while on GLP-1s (yes, we went there again)Whether weighted vests are a gimmick or a game-changerAnd so much more!This is a no-BS, science-backed conversation for...2025-07-181h 09
Cut The Crap With Beth And Matt204: Women, Muscle, and Metabolism: Cutting Through The Myths With Dr. Dr. Lauren Colenso-SempleToday we’re cutting through the noise with Dr. Lauren Colenso-Semple - exercise physiologist, researcher, and straight-up myth-buster when it comes to training, fueling, and empowering women.We’re talking about:Why most training advice for women is outdated (and flat-out wrong)The truth about protein needs, creatine, and menstrual cycle trainingHow to avoid losing muscle while on GLP-1s (yes, we went there again)Whether weighted vests are a gimmick or a game-changerAnd so much more!This is a no-BS, science-backed conversation for any woman who’s tired of being told to eat less, lift light, or shrink to feel w...2025-07-181h 09
Reppin Fitness with Brick HeadstrongMenopause, Muscle & Misinformation: What Women Deserve to KnowIn this episode of Reppin' Fitness, Coach Brick Headstrong teams up with muscle scientist and educator Dr. Lauren Colenso-Semple for a myth-busting conversation on evidence-based fitness, especially for women.They break down everything from menopause misinformation to fitness fads, the real deal with creatine, and how women of any age can get stronger, healthier, and more confident in the gym.Whether you're lifting for the first time or trying to figure out what "evidence-based" fitness really means, this one’s packed with clear, science-backed info, plus a lot of laughs and a Florida Man story you won’t forget.Insi...2025-07-1225 min
Active Mom Podcast: Pregnancy, Postpartum, Perimenopause, Menopause & BeyondLAUREN COLENO-SEMPLE -Busting the Biggest Myths in Female Fitness and NutritionSend us a textWhat if most of what you’ve been told about fitness, hormones, and nutrition as a woman… isn’t actually true?In this episode, I sit down with Dr. Lauren Colenso-Semple, PhD aka @drlaurencs1—muscle physiology researcher, science communicator, and co-owner of the MASS Research Review—to set the record straight on what actually matters for women’s health and fitness.Whether you’re navigating perimenopause, chasing strength goals, or just tired of sorting facts from fads, this conversation will leave you informed, empowered, and...2025-07-1154 min
Save Yourself With Dr. Amy ShahEp 73 Exercise and Nutrition for Women: Facts vs. Social Media Trends with Dr. Lauren Colenso-SempleWomen’s bodies are complex—so why is so much fitness advice one-size-fits-all?
In this episode of Save Yourself, Dr. Amy Shah sits down with Dr. Lauren Colenso-Semple, a leading researcher and expert in female physiology and sports nutrition, to unpack some of the most hyped (and misunderstood) trends in women’s fitness—especially during perimenopause and menopause.
Together, they challenge the myths and trends of social media that are dominating the wellness space. From fasted workouts and menstrual cycle syncing, to creatine, weighted vests, and rucking. Dr. Lauren breaks it down with clarity and evidence...2025-07-0744 min
Behind Her EmpireMyth vs. Fact: Ozempic, Cortisol Face, Muscle Building, Fasted Workouts with Dr. Lauren Colenso-SempleWe’re busting myths and breaking down the science behind some of the most misunderstood topics in wellness, starting with cycle syncing. Is it really the key to better workouts, or just another trend? We dive into what the research actually says and why women may not need totally different fitness advice after all.We also explore how muscle, fat loss, and bone health shift as we age—and what you can actually do about it. If you’ve ever felt confused by conflicting hormone advice, this episode is your no-BS guide to what’s real, what’s h...2025-07-0747 min
Bite Back with Abbey SharpWomen’s Weight Loss 101: Is Your Boyfriend’s Diet Failing You? with Dr. Lauren Colenso-SempleCONTEST INFORMATION!Reminder - there is a special keyword embedded in today’s episode where you can win a $500 gift card to Shoppers Drug Mart. Simply text the keyword plus you’re full name to 925-555. Standard message rates apply. Go to www.seekyoursounds.com/contests for contest rules. Also, if you're a PC optimum member, the Super Redemption Event at Shoppers Drug Mart runs from June 27th until July 2nd, 2025 so you can get even more points when you shop in store and online.Here’s a run down of what we discuss...2025-07-0134 min
The More Than Weight Loss Podcast with Dr. Molly Lupo77. Why You Should Eat MORE to Build Muscle with Dr. Lauren Colenso-SimpleOn today's episode I am sitting down with Dr. Lauren Colenso-Simple an expert in integrative physiology with a focus on female hormones on muscle adaptation to exercise. She has a background as a personal trainer and group fitness instructor who provides practical experience to complement her scientific expertise. To watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, click HERETo connect with Molly, click HERETo subscribe to her weekly FREE Newsletter, click HERE...2025-06-2641 min
Women's Fitness PodcastExploring Female Physiology in Fitness with Dr. Lauren Colenso-SempleLauren C-S Podcast notesExploring Female Physiology in Fitness with Dr. Lauren Colenso-SempleIn this engaging conversation, Dr. Lauren Colenso-Semple, a muscle physiology researcher, discusses her journey into the field of female physiology, exercise, and nutrition. She emphasizes the importance of understanding sex-based differences in exercise science, while also highlighting that men and women are more similar than different in many aspects of fitness. Dr. Semple addresses common misconceptions about training based on hormonal cycles and advocates for a more individualised approach to fitness that considers personal preferences and experiences. T...2025-06-2339 min
Modrn WellnessStop Overcomplicating Fitness with Dr. Mary Pardee and Dr. Lauren Colenso-SempleDr. Mary Pardee and Dr. Lauren Colenso-Semple unpack some of the most common myths in women’s fitness — from cycle syncing to “toning” — and share science-backed advice for building strength, improving body composition, and simplifying your training routine.
Here’s an overview of what you can expect in this episode:
Why fitness advice for women is so often overcomplicated
The truth about menstrual cycles and training
Protein, fat, and carbs: how much do you really need?
Why resistance training matters at every age
Debunking the myth of "toning" vs. "bulking"
The most misunderstood part of female fat...2025-06-181h 15
FASTer Way PodcastCycle Syncing, Cortisol & Strength Training: What’s Fact vs. Fear with Dr. Lauren Colenso-SempleWe’re clearing the confusion (and calling out the clickbait) in this can’t-miss conversation with Dr. Lauren Colenso-Semple—exercise physiologist, women’s health researcher, and strength science powerhouse. Dr. Lauren joins CEO Amanda Tress to set the record straight on some of the most viral (and misleading) fitness advice floating around social media right now—like whether fasted workouts are “dangerous” for midlife women, if cycle syncing your training actually works, viral cortisol claims, and whether lifting super heavy is the only way to build muscle after 40. If you’ve ever felt confused by conflicting fitn...2025-06-1629 min
Lift Free And Diet Hard with Andrew Coates#372 Dr Lauren Colenso-Semple - Debunking Hormone Balancing, Menopausal Myths, and Women’s Training MisinformationDr Lauren Colenso-Semple is garnering a lot of attention for her excellent myth busting media. Lauren joins to share:-Why “balancing hormones” is nonsense-If there’s any evidence to support general training prescriptions around women’s cycles-Do weighted vests help with bone mineral density -Can we “build” bone health as we age-Why we are seeing a lot of questionable or outright bad information on popular wellness podcasts-Why there’s been an explosion in bad information about menopause-Do women lose muscle when training...2025-06-1252 min
Real Health with Karl HenryBusting online myths about women’s fitness with Dr Lauren Colenso-SempleDr Lauren Colenso-Semple, muscle physiology researcher specialising in ovarian hormones and exercise induced adaptations, joins Karl Henry on this week’s episode of the Real Health podcast. See omnystudio.com/listener for privacy information.2025-06-1223 min
Goals, Grit, and Some Woo Woo Sh*tCreatine! Collagen! Cortisol! with Dr. Lauren Colenso-SempleSend us a textMetabolism “broken”? Cortisol through the roof? Syncing your workouts with your menstrual cycle like it’s a lunar ritual? Let’s unpack the madness.Welcome to the 2025 Fitness Complex—where the marketing is louder than the science and your confusion is the business model.Lauren Colenso-Semple, certified slayer of fear-based wellness B.S., is here to cut through the collagen powders and influencer jargon and serve up some actual facts.Keep calm and remember the six C’s: Credentials, Consensus, Conflict of Interest, Common Sense, Confirmation Bias, and Communic...2025-06-1055 min
Other Side Lifestyle175. Understanding Menopause and Exercise w/ Lauren Colenso-Semplen this episode of the Other Side Lifestyle Podcast, hosts Jimmy and Aram engage with Lauren Colenso-Semple, a fitness professional and PhD, discussing various topics related to evidence-based fitness, the importance of critical analysis in scientific literature, and the nuances of training for women, particularly during menopause. They explore the pitfalls of misleading fitness claims, the debate surrounding weighted vests, and the significance of maintaining consistency in training. Lauren emphasizes the need for a comprehensive understanding of individual differences in fitness and nutrition, while also addressing the complexities of hormonal changes in women. In this conversation, the speakers delve...2025-06-0859 min
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 minFront Page FitnessEp 6 - Does "Calories In, Calories Out" Work For Women?In this episode of Front Page Fitness, Drs Eric Trexler and Lauren Colenso-Semple dive into this week's controversial headlines in health and fitness, including cycle syncing, sex-specific fitness recommendations, fart walks, silicone dumbbells, and a snack that will purportedly help you "live to 100." They also discuss and the science behind "calories in, calories out," the complexities of energy balance, and how to navigate client expectations in weight loss. Finally, the hosts have a heated debate about sandwich preferences.Time stamps:00:00 Cycle Syncing and Sex-Specific Training14:00 Fart Walks19:45 Phallic Silicone Dumbbells24:30 Popcorn Helps You Live to 100?40:00 The Reality of Calories...2025-05-281h 19
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 minFront Page FitnessEp 5 - Is Protein Over-Rated?In this episode of Front Page Fitness, Dr. Eric Trexler and Dr. Lauren Colenso-Semple discuss various topics related to fitness and nutrition, including the Cheese Whiz challenge, the science behind brown fat and its role in weight loss, foods that are purported to "burn fat better than Ozempic," and the importance of protein intake for muscle growth.Time stamps:00:00 Introduction02:43 Cheese Challenges and Culinary Innovations06:22 The Science of "Fat Loss Foods"30:26 Protein vs. Exercise: The Cake Versus The Icing55:59 Practical Protein Recommendations for Health2025-05-221h 09
Stronger with TimeClarity on Training for Women with Dr Lauren Colenso-SempleIn this episode, we’re joined by Dr. Lauren Colenso-Semple, a leading researcher whose work has reshaped our understanding of female performance across the menstrual cycle.Her landmark study — the most tightly controlled investigation to date — offers the clearest insight yet into how hormonal fluctuations impact training outcomes. By challenging outdated assumptions based on rodent data and male physiology, her work sets a new benchmark for how we train women.Together, we cut through myths and confusion surrounding female-specific training, covering:Muscle and metabolic changes across the cycle2025-05-2152 min
Opt to Thrive…for Midlife WomenMuscle 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 04Front Page FitnessEp 4 - Is Creatine Overrated?In this episode of Front Page Fitness, Dr. Eric Trexler and Dr. Lauren Colenso-Semple discuss various health and nutrition topics, including the bizarre diet of a TikTok creator, the implications of low-carb diets, and a controversial paper on LDL cholesterol and heart disease. They also delve into the raw milk debate, the safety of pasteurization, and the efficacy of creatine supplementation, addressing common misconceptions and emphasizing the importance of evidence-based practices in nutrition and fitness.Time stamps:0:00 Intro9:57 New study on keto diets and cholesterol21:58 Raw milk2025-05-141h 11
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, 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 49Iron 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 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 07Front Page FitnessEp 1 - Alcohol dangers and cholesterol handsWelcome to the premiere episode of "Front Page Fitness," a new podcast hosted by Drs Eric Trexler and Lauren Colenso-Semple. 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 to subscribe so you can continue enjoying episodes every week:https://www.youtube.com/@fpfpodcasthttps://creators.spotify.com/pod/profile/frontpagefitness/2025-04-211h 05
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
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