Exposing the Truth: Fasted Workouts, Lifting Heavy, Protein Timing, HRT, Cortisol, & More: Dr. Lauren Colenso-Semple
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 5 May 2025
⏱️ 80 minutes
🧾️ Download transcript
Summary
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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 behind the most persistent myths: from fasted workouts and estrogen “catabolism” to whether you need to sync your training with your cycle. Whether you’re navigating menopause, using hormonal contraceptives, or just trying to get stronger and leaner — this conversation is packed with clarity and empowerment.
🔍 In This Episode, We Cover:
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Is fasted training harmful for women?
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Do women need to consume protein within 45 minutes of exercise?
- Does intermittent fasting cause muscle loss?
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Does syncing your workouts to your cycle actually work?
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How menopause affects muscle building (and how it doesn’t)
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HRT and muscle maintenance during menopause
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How to prioritize what actually works for body composition
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Connect with Vanessa:
- Instagram: @ketogenicgirl
- Podcast: The Optimal Protein Podcast
- Free High-Protein Keto Guide: www.ketogenicgirl.com
Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more!
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Guest: Follow Dr. Lauren Colenso-Semple on Instagram
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Transcript
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| 0:00.0 | Welcome to the Optimal Protein Podcast. I'm Vanessa Spina. |
| 0:05.4 | Hello, my friends. Welcome back to the Optimal Protein podcast. I'm your host, Vanessa. |
| 0:10.8 | And today we're diving into the world of misinformation, specifically the viral myths that tend to spread like wildfire across social media about women, women's training, women's |
| 0:24.0 | hormones, and specifically things like strength training, body recomposition, cycle sinking, etc. |
| 0:30.2 | And who better to help us set the record straight than returning guests, Dr. Lorne Colenzo Semple? |
| 0:37.5 | Now, Lauren is a leading researcher in exercise science and women's physiology with a passion |
| 0:42.8 | for evidence-based myth-busting. |
| 0:44.9 | You may or may not have seen her Instagram posts where she breaks down what the science |
| 0:50.8 | actually says and not what's trending, helping women become more informed |
| 0:55.9 | about what they should actually do when approaching their fitness, their lifestyle, |
| 1:02.2 | and things like tracking your cycle and syncing that with your exercise and so much more. |
| 1:08.1 | So in today's episode, we tackle the top 10 myths plus a few bonus |
| 1:13.2 | ones that are commonly misunderstood when it comes to women's fitness and hormones. From |
| 1:18.3 | fasted training and cycle sinking to estrogen, menopause, and whether boot camp classes |
| 1:25.6 | actually build muscle, we're covering it all. |
| 1:28.9 | So if you've ever wondered whether hormones are holding you back for making progress |
| 1:33.5 | or you've been told that your menstrual cycle should dictate your workouts, this is an episode |
| 1:38.5 | that you don't want to miss. |
| 1:40.2 | So let's jump right into it after this quick break. |
| 1:47.2 | Friends, I have to tell you about something that's been having a big impact on how I've been looking and feeling recently. Now my little secret |
| 1:52.9 | is actually mitopure, which is a compound developed by timeline. Now, they recently discovered |
| 1:59.4 | this incredible new molecule called |
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