Women's Training and Nutrition: What the Evidence Says | Dr. Lauren Colenso-Semple
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RSS Feed Should women train and eat differently from men? In this episode of We Do Science, I’m joined by Dr Lauren Colenso-Semple to explore female physiology, resistance training and how we translate research into practical recommendations.
Drawing on her experience as both a coach and a researcher, Lauren discusses her work examining muscle protein synthesis across menstrual cycle phases. We explore the evidence behind cycle syncing, the importance of measuring hormones accurately, and why findings from animal studies don’t automatically translate into training advice for humans.
We also discuss hormonal contraceptives, energy availability, injury-risk claims and resistance training across the menopause transition. Throughout, we distinguish between blanket recommendations for women and individual adjustments that account for symptoms, preferences, training goals and lived experience.
For nutrition practitioners, coaches, athletes and anyone interested in women’s training, this conversation examines which claims are supported by research, where uncertainty remains, and how to personalise an approach without adding unnecessary complexity.
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Connect with Lauren:
Website: www.drlaurencs.com
Instagram: @drlaurencs1
Connect with me:
Website: laurentbannock.com
Instagram: @laurent_bannock
Key chapters
00:00 Episode preview and introduction
04:50 Lauren’s journey from coach to researcher
10:21 Studying women in exercise science
16:28 What research tells us about women’s training
26:26 Menstrual cycle hormones and muscle protein synthesis
36:15 Symptoms, lived experience and individualised coaching
39:32 Hormonal contraceptives and training adaptations
44:35 Energy availability and menstrual health
46:40 Cycle syncing, marketing and injury-risk claims
53:34 Menopause, resistance training and interpreting research
1:02:21 Main takeaways for practice