The Basics Are the Only "Secret Sauce" Women Actually Need (w/ Lauren Colenso-Semple)
The Consistency Project
EC Synkowski
4.9 • 562 Ratings
🗓️ 25 March 2026
⏱️ 35 minutes
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Summary
Lauren Colenso-Semple joins us to explore how to optimize your workout routine by understanding the differences between men and women in exercise, hormonal impacts, and effective training strategies.
You’ll gain insights into designing a personalized fitness program, the importance of consistency, and how to adapt your approach to achieve your health and performance goals.
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ABOUT THE SHOW
The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.
ABOUT US
📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.
📍 Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media.
Transcript
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| 0:00.0 | Hello and welcome back to the Consistency Project podcast every week. |
| 0:04.8 | EC and I aim to simplify the principles and practices of nutrition, health, and fitness. |
| 0:09.8 | My name is Patrick. |
| 0:10.9 | EC will join us shortly. |
| 0:12.8 | We have a great conversation for you today with Dr. Lauren Colenso Semple. |
| 0:19.3 | It's quite the name. |
| 0:19.9 | Lauren is a researcher and science communicator who |
| 0:22.3 | specializes in female physiology, muscle adaptation, and sports nutrition. She holds a PhD in |
| 0:27.8 | integrative physiology from McMaster University and her work focuses specifically on sex differences |
| 0:33.6 | and hormones with the goal of helping women cut through the noise and actually understand |
| 0:37.7 | how to train and eat effectively. Of course, as we talk about here on the show all the time, |
| 0:43.7 | there's so much noise out there right now. So Lauren joined EC to cut through some of it. They |
| 0:48.6 | dig into some of the most popular claims floating around in the women's fitness space, |
| 0:53.6 | cycle sinking, menopause specific programming, |
| 0:56.4 | HRT for muscle mass, high dose creatine for brain health, and they look at what the research actually |
| 1:01.3 | says about all of it. If you've been listening to the show for a while, you will have the same |
| 1:06.6 | response that I did when I listened to this episode, which is I think EC and Lauren should become |
| 1:12.6 | best friends. And you'll you'll understand what I mean when we get into this episode. They also get |
| 1:16.9 | into protein targets, training close to failure, recovery scores and wearables, and Lauren's broader |
| 1:21.5 | frustration with an industry that keeps handing people complexity when most of us need just a solid |
| 1:27.3 | foundation done consistently. |
| 1:29.7 | Check out the show notes for links to various things that Lauren's doing that they talk about, |
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