Science-based exercise tips for women | Dr Lauren Colenso-Semple

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 17 November 2025

⏱️ 86 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Do women really need a completely different training plan to men, or has the "women are not small men" message been taken too far? I am joined by exercise scientist Dr Lauren Colenso-Semple to explore what the science actually shows about female physiology, menstrual cycles, menopause and strength training. We look at how women respond to exercise in real outcome studies, where hormone based claims come from, and how to build a simple, effective programme without getting lost in unnecessary complexity. What We Cover How similar men and women are in their basic responses to strength and endurance training The evidence on menstrual cycle based programming and why cycle syncing is not supported by muscle protein synthesis data Fasted vs fed training in women when total calories and protein are controlled Ageing, muscle, bone and why strength work and balance matter for fall prevention Protein targets in older adults and why training is the primary driver of gains Creatine, recovery and whether any supplements are uniquely helpful for women This episode will help you cut through confusing sex specific advice and build a training approach that is practical, sustainable and evidence based. If you want to hear more from Dr Lauren Colenso-Semple, you can explore her work on her website and connect with her on Instagram. Intro (00:00) Why Women Can’t Train Like Small Men (01:01) What Most Research Gets Wrong About Female Physiology (02:44) How Hormones Shape Training and Recovery (04:10) What the Data Really Says About Exercise for Women (06:00) Do Women Need Sex-Specific Training Plans? (10:26) Fasted vs Fed Workouts: Which Is Better for Women? (33:41) What Your Muscle Fibers Reveal About Performance (39:11) Can Strength Training Reverse Aging? (42:05) The Truth About Bone Density and Longevity (46:46) How Protein and Creatine Boost Results (01:05:05) The Most Effective Training Strategies for Women (01:15:15) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code theproof for up to 35% off your first order at livemomentous.com. SKIMS Upgrade your underwear drawer with SKIMS Mens. Soft, stretchy and built to stay in shape, they provide comfort and freedom of movement for training or everyday wear. Shop SKIMS Mens at SKIMS.com. Let them know we sent you! After you order, select "podcast" in the survey and choose The Proof from the dropdown. And if you’re looking for the perfect gifts this season - the SKIMS Holiday Shop is now open at SKIMS.com. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

Transcript

Click on a timestamp to play from that location

0:00.0	The phrase women are not small men, popularized by Dr. Stacey Sims, has helped shift attention
0:07.3	towards women's health in sport and exercise over recent years. But as more research emerges,
0:13.9	scientists are working to clarify where sex differences meaningly affect performance and where
0:19.6	other factors, like training status or nutrition might
0:23.1	matter more. In this episode, I'm joined by Dr. Lauren Colenso Semple, a researcher whose work
0:28.9	explores these very questions, sometimes arriving at overlapping conclusions, and other times
0:34.7	offering a different interpretation of the data.
0:37.9	Together we look at what the science shows about training across the menstrual cycle,
0:42.1	fueling before workouts, and navigating menopause,
0:45.5	and how women can best individualize their training.
0:49.5	My hope is that this conversation brings clarity
0:51.9	to what can be a controversial and confusing topic.
0:56.0	Please enjoy.
1:01.0	The phrase women are not small men has gained a lot of traction online over the past handful of years or so.
1:09.0	And that phrase usually comes packaged with the claim that women have different physiology to men.
1:17.7	And because of that, their exercise and nutrition should be designed uniquely during both the pre and the postmenopause periods.
1:27.4	Do you agree with this sentiment?
1:29.7	So I think this is sort of a take on children or not small adults, which is a phrase that's been
1:35.5	used by pediatricians for a really long time, and that they're advocating for care that is
1:42.4	specific to children because organ size is different and communication
1:46.5	styles are different and pharmacology is different. So I think that's a clear example of how
1:52.9	we need that distinction. I think it's less so when we look at exercise adaptations, how we gain muscle, how we lose fat, how we build strength, how we develop speed and power.
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Simon Hill, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Simon Hill and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.