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

In 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 You’ll Learn:

• Why women’s physiology is not a limitation for building muscle • Whether training around your menstrual cycle or avoiding fasted workouts is necessary • The truth about oral contraceptives and their impact on performance, hypertrophy, and strength • How menopause affects body composition—and what you can do about it • Why consistency and progressive overload matter more than hormone fluctuations • How much protein and resistance training women actually need—and when to eat it

This conversation is for every woman who’s been told her physiology is too complicated to train effectively. It’s not. The science is finally catching up—and Lauren is helping lead the charge.

This episode is brought to you by:

• Puori – Get 20% off with code DRLYON - https://puori.com/DRLYON • Cozy Earth – Use code DRLYON for up to 40% off - https://cozyearth.com • BONCHARGE – Get 15% off with code DRLYON - https://boncharge.com/DRLYON • OneSkin – Get 15% off with code DRLYON - https://oneskin.com

Find Dr. Colenso-Semple at:

• Instagram - @drlaurencs1 • LinkedIn - https://www.linkedin.com/in/laurencolensosemple/ • • X/Twitter - @drlaurencs1

Find me at:

• Instagram: @drgabriellelyon • • TikTok: @drgabriellelyon • Facebook: facebook.com/doctorgabriellelyon • YouTube: youtube.com/@DrGabrielleLyon • X (Twitter): x.com/drgabriellelyon • Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/ • Join my weekly newsletter – https://institute-for-muscle-centric-medicine.ck.page • Get my book – https://drgabriellelyon.com/forever-strong/

Timestamps:

00:00 – Introduction to the episode and what it covers: hormones, menstrual cycles, birth control, and muscle growth.

01:00:29 – Training volume and progressive overload: what actually matters for hypertrophy.

01:02:51 – Fasted training and cortisol: where the