Strength, Power and Aging: Fall Prevention

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