Women’s Training & The Menstrual Cycle: What the Science Actually Says | Lauren Colenso-Semple, PhD | The Dr. Gabrielle Lyon Show

In this episode of the podcast, Dr. Gabrielle Lyon interviews Dr. Lauren Colenso-Semple, a researcher in female physiology, to discuss and debunk myths surrounding women's hormones, fitness, and muscle growth. They address topics such as the impact of menstrual cycles and oral contraceptives on training, the validity of cycle syncing, differences in training between men and women, and the effects of fasted cardio. Dr. Colenso-Semple emphasizes that many popular beliefs lack scientific evidence and that women can train effectively without needing to adjust their routines based on hormonal fluctuations. The conversation also covers practical advice on resistance training, protein intake, and the importance of consistency for achieving optimal health and body composition, while dispelling fears around cortisol and high-intensity workouts for menopausal women.

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Women’s Training & The Menstrual Cycle: What the Science Actually Says | Lauren Colenso-Semple, PhD

The Dr. Gabrielle Lyon Show

Introduction to Women's Hormones, Fitness, and Muscle Growth

Addressing the Gap in Female Physiology Research

Cycle Syncing and Hormonal Phases

The Validity of Rodent Models and Cycle Syncing Practices

Separating Hormonal Influence from Individual Experience

Challenges in Conducting Randomized Control Trials and the Lack of Support for Cycle Syncing

The Influence of Hormones on Muscle and Olympic Performance

Oral Contraceptive Use and Performance Impact

The Collective Body of Knowledge and Individual Responses to Oral Contraceptives

Menstrual Cycle Phase and Muscle Protein Synthesis

The Accuracy of D3 Creatine and Addressing Fear-Based Messaging Around Oral Contraceptives

Training Differences Between Men and Women and the Impact of Testosterone

Muscle Size and Fiber Type Differences

Transgender Athletes and Good Training Practices

Estrogen's Impact on Muscle Tissue and Hormone Therapy

The Influence of Estrogen and Progesterone on Skeletal Muscle

Estrogen's Regulatory Role in Satellite Cells

Hypertrophy and Muscle Stimulation

Training Volume and Frequency for Muscle Growth

Reps, Sets, and Individual Training Prescriptions

Fasted Training and Cortisol Levels

Human Subject Data on Fasted Training and Cortisol

Cortisol and Protein Breakdown

Protein and Carbohydrate Intake for Body Composition

Inter-Set Rest Periods in Resistance Training

Key Takeaways and Advice for Training

Body Composition Changes in Menopause

Women’s Training & The Menstrual Cycle: What the Science Actually Says | Lauren Colenso-Semple, PhD

The Dr. Gabrielle Lyon Show

00:00Introduction to Women's Hormones, Fitness, and Muscle Growth

Introduction to Women's Hormones, Fitness, and Muscle Growth

02:28Addressing the Gap in Female Physiology Research

Addressing the Gap in Female Physiology Research

04:53Cycle Syncing and Hormonal Phases

Cycle Syncing and Hormonal Phases

07:59The Validity of Rodent Models and Cycle Syncing Practices

The Validity of Rodent Models and Cycle Syncing Practices

11:11Separating Hormonal Influence from Individual Experience

Separating Hormonal Influence from Individual Experience

14:28Challenges in Conducting Randomized Control Trials and the Lack of Support for Cycle Syncing

Challenges in Conducting Randomized Control Trials and the Lack of Support for Cycle Syncing

17:51The Influence of Hormones on Muscle and Olympic Performance

The Influence of Hormones on Muscle and Olympic Performance

20:31Oral Contraceptive Use and Performance Impact

Oral Contraceptive Use and Performance Impact

23:55The Collective Body of Knowledge and Individual Responses to Oral Contraceptives

The Collective Body of Knowledge and Individual Responses to Oral Contraceptives

27:31Menstrual Cycle Phase and Muscle Protein Synthesis

Menstrual Cycle Phase and Muscle Protein Synthesis

31:31The Accuracy of D3 Creatine and Addressing Fear-Based Messaging Around Oral Contraceptives

The Accuracy of D3 Creatine and Addressing Fear-Based Messaging Around Oral Contraceptives

34:35Training Differences Between Men and Women and the Impact of Testosterone

Training Differences Between Men and Women and the Impact of Testosterone

37:15Muscle Size and Fiber Type Differences

Muscle Size and Fiber Type Differences

40:42Transgender Athletes and Good Training Practices

Transgender Athletes and Good Training Practices

44:06Estrogen's Impact on Muscle Tissue and Hormone Therapy

Estrogen's Impact on Muscle Tissue and Hormone Therapy

47:36The Influence of Estrogen and Progesterone on Skeletal Muscle

The Influence of Estrogen and Progesterone on Skeletal Muscle

50:43Estrogen's Regulatory Role in Satellite Cells

Estrogen's Regulatory Role in Satellite Cells

53:34Hypertrophy and Muscle Stimulation

Hypertrophy and Muscle Stimulation

56:18Training Volume and Frequency for Muscle Growth

Training Volume and Frequency for Muscle Growth

59:34Reps, Sets, and Individual Training Prescriptions

Reps, Sets, and Individual Training Prescriptions

1:03:03Fasted Training and Cortisol Levels

Fasted Training and Cortisol Levels

1:07:09Human Subject Data on Fasted Training and Cortisol

Human Subject Data on Fasted Training and Cortisol

1:11:35Cortisol and Protein Breakdown

Cortisol and Protein Breakdown

1:14:15Protein and Carbohydrate Intake for Body Composition

Protein and Carbohydrate Intake for Body Composition

1:17:34Inter-Set Rest Periods in Resistance Training

Inter-Set Rest Periods in Resistance Training

1:19:14Key Takeaways and Advice for Training

Key Takeaways and Advice for Training

1:23:39Body Composition Changes in Menopause

Body Composition Changes in Menopause