Ep. 44: Science vs. Social Media: What the Evidence Actually Says About Muscle, Nutrition & Aging in Women
Is lifting heavy the only way to build muscle after 40? Does your menstrual cycle really need to dictate your workouts? And is fasting actually harming your hormones? In this powerhouse episode, we sit down with Dr. Lauren Colenso-Semple, PhD—muscle physiology researcher and women's health expert—to set the record straight on some of the most common (and confusing) fitness myths shared on social media today.
From the real impact of estrogen on muscle adaptation to the truth about protein timing, cycle syncing, and Pilates vs. progressive overload—this conversation is a deep dive into what the science actually supports when it comes to strength training and aging well. Whether you're navigating perimenopause or just trying to cut through the chaos of social media advice, Dr. Colenso-Semple brings clarity, confidence, and evidence-based recommendations that empower you to take charge of your fitness with simplicity and confidence.
This episode will cut through the noise and guide you in how to train & eat to become strong, capable, and confident—at every age, in every phase.
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IN THIS EPISODE:
Introduction to the Fit Physician Podcast
Dr. Lauren Colenso Semple's Background and Expertise
Empowering Women Through Evidence-Based Fitness
Debunking Myths: Heavy Weights vs. Muscle Growth
The Role of Hormones in Muscle Maintenance
Pilates and Its Effectiveness for Muscle Growth
The Importance of Force Production in Strength Training
Flexibility in Resistance Training: Finding What Works
Protein Timing and Nutrition for Women Physicians
Understanding Protein Timing and Nutrition
Debunking Myths Around Fasting and Menopause
The Impact of the Menstrual Cycle on Training
Core Foundations of Nutrition and Exercise
Future Directions in Women's Health Research
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