NEW STUDY: The Truth Behind Cycle Syncing for Women with Dr. Lauren Colenso-Semple
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 17 December 2024
⏱️ 66 minutes
🧾️ Download transcript
Summary
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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 whether it’s supported by science.
• The impact of hormonal fluctuations on strength, recovery, and muscle protein synthesis (MPS).
• The role of satellite cells and myonuclei in female muscle adaptation.
• How to optimize strength training across all phases of the menstrual cycle.
• The pros and cons of machines vs. free weights for women.
• Evidence-based strategies for women to achieve better strength, health, and body composition.
Dr. Colenso-Semple’s expert knowledge and years of practical experience make this a must-listen episode for anyone looking to cut through the noise and approach training with science-backed confidence.
Guest Bio:
Dr. Lauren Colenso-Semple holds a Ph.D. in Integrative Physiology from McMaster University, an M.S. in Exercise Science from the University of South Florida, and a B.A. in Psychology and Nutrition from the University of Buffalo. She regularly publishes peer-reviewed articles in leading exercise science journals, with a focus on female physiology and endocrinology, sex-based differences, and mechanisms of muscle growth. Beyond her research, Dr. Colenso-Semple is an expert fitness professional with years of practical experience and certifications in strength and conditioning, sports nutrition, group fitness, and personal training.
Resources Mentioned:
• Link to Dr. Colenso-Semple’s new study on cycle syncing
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Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Transcript
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| 0:00.0 | Welcome to the Optimal Protein Podcast. I'm Vanessa Spina. Hello, my friends. Welcome back to the podcast. I'm your host, Vanessa, and I am so excited for today's episode. We have Dr. Lauren Colenzo Semple joining us. She recently earned her PhD in Integrative Physiology at McMaster's University. She has a master's in |
| 0:22.5 | exercise science. And she also has a bachelor's degree in psychology and nutrition. And she regularly |
| 0:30.8 | publishes peer-reviewed articles in exercise science journals with a focus on female physiology and endocrinology, sex-based differences, |
| 0:40.4 | and mechanisms of muscle growth. She actually recently published a new paper as recently as last |
| 0:47.5 | week on cycle sinking and whether or not it is everything that it is cracked up to be |
| 0:53.6 | in social media and whether or not it is everything that it is cracked up to be in social media, and whether or not |
| 0:56.3 | you actually should determine your programming based on your menstrual cycle or lack of cycle, |
| 1:04.2 | which is something that we also talk about, phases of women's lives when it comes to the |
| 1:09.9 | cycling years, Perry and postmenopause, |
| 1:13.0 | what her recommendations are for people in their cycling years, as well as in the perimenopause |
| 1:18.0 | and postmenopausal phases. She is an expert fitness professional with years of practical |
| 1:23.1 | experience and certifications in strength, conditioning, sports nutrition, and personal training. |
| 1:29.1 | And on the episode today, we talk about everything with regards to cycle-sinking, protein |
| 1:35.2 | timing, and intake specifically for women, all of the myths out there that she sees being |
| 1:41.3 | perpetuated across social media that actually have not a lot of |
| 1:45.1 | scientific evidence behind them. And a lot of the fearmongering and messaging that is out there |
| 1:51.0 | about specific recommendations to women that are very complicated and why we may not necessarily |
| 1:58.7 | need to adhere to these kinds of recommendations because they |
| 2:02.4 | may have no actual scientific evidence behind them. So Dr. Semple is also a contributor on the |
| 2:09.3 | mass research review and she has some incredible colleagues that have been on this podcast as well. |
| 2:16.0 | And she really has some great opinions and advice being such an expert in physiology and muscle |
| 2:22.2 | hypertrophy and growth and strength and conditioning. |
... |
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