Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women’s fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men.
Show notes: https://go.hubermanlab.com/97OwnrA
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*Dr. Lauren Colenso-Semple*
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*Timestamps*
00:00:00 Lauren Colenso-Semple
00:02:43 Muscle in Men vs Women; Testosterone; Individual Variation
00:08:07 Sponsors: Joovv & Eight Sleep
00:10:45 Testosterone & Women; Resistance Training; Young Girls
00:17:46 Tool: Beginner Resistance Training for Women; Frequency & Goals
00:20:58 Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency
00:28:43 Forced Reps, Drop Sets; Rate of Movement; Partial Reps
00:33:19 Tool: Repetition Ranges; Technique; Vary Rep Ranges?
00:39:37 Sponsor: AG1
00:40:28 High Reps & Injury, Technique & Warm-Ups
00:44:25 Cardiovascular Exercise, Interference Effect?; Walking, High Intensity
00:52:43 Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance
00:56:54 Training & Body Composition; Tool: Slow Progression; Menstrual Cycle
01:02:45 Sponsor: Rorra
01:03:59 Hormone Contraception & Adaptations; Perimenopause, Menopause
01:09:01 Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness
01:14:57 Menstrual Cycle & Physical Activity; Nutrition
01:17:50 Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss
01:26:25 Ectomorph, Mesomorph or Endomorph?
01:28:55 Sponsor: Function
01:30:42 Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition
01:38:29 Protein, Resistance Training & Timing
01:40:12 Creatine Supplements, Gummies, Dose, Brain Health Benefits?
01:45:44 Individual Experience; Skepticism & Science, Menopause & Body Composition
01:54:52 Cortisol & Women, Stress & Diet, Cushing Syndrome
02:00:17 Overtraining?, Sleep Disruptions, Energy & Training Time
02:04:07 Menopause Symptoms & Hormone Therapy, Testosterone
02:09:22 Women Differences in Diet & Training?; Exercise Science Studies
02:16:19 Lauren’s Training Schedule, Mobility Work
02:19:35 Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure
02:23:06 Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery
02:29:26 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter
#HubermanLab #Science #Health #Exercise
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