Huberman Lab

Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women’s fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men.

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Timestamps

(00:00:00) Lauren Colenso-Semple

(00:02:43) Muscle in Men vs Women; Testosterone; Individual Variation

(00:08:07) Sponsors: Joovv & Eight Sleep

(00:10:45) Testosterone & Women; Resistance Training; Young Girls

(00:17:46) Tool: Beginner Resistance Training for Women; Frequency & Goals

(00:20:58) Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency

(00:28:43) Forced Reps, Drop Sets; Rate of Movement; Partial Reps

(00:33:19) Tool: Repetition Ranges; Technique; Vary Rep Ranges?

(00:39:37) Sponsor: AG1

(00:40:28) High Reps & Injury, Technique & Warm-Ups

(00:44:25) Cardiovascular Exercise, Interference Effect?; Walking, High Intensity

(00:52:43) Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance

(00:56:54) Training & Body Composition; Tool: Slow Progression; Menstrual Cycle

(01:02:45) Sponsor: Rorra

(01:03:59) Hormone Contraception & Adaptations; Perimenopause, Menopause

(01:09:01) Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness

(01:14:57) Menstrual Cycle & Physical Activity; Nutrition

(01:17:50) Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss

(01:26:25) Ectomorph, Mesomorph or Endomorph?

(01:28:55) Sponsor: Function

(01:30:42) Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition

(01:38:29) Protein, Resistance Training & Timing

(01:40:12) Creatine Supplements, Gummies, Dose, Brain Health Benefits?

(01:45:44) Individual Experience; Skepticism & Science, Menopause & Body Composition

(01:54:52) Cortisol & Women, Stress & Diet, Cushing Syndrome

(02:00:17) Overtraining?, Sleep Disruptions, Energy & Training Time

(02:04:07) Menopause Symptoms & Hormone Therapy, Testosterone

(02:09:22) Women Differences in Diet & Training?; Exercise Science Studies

(02:16:19) Lauren’s Training Schedule, Mobility Work

(02:19:35) Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure

(02:23:06) Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery

(02:29:26) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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