In Episode 56 of "Office Hours Live," Dr. Eric Trexler and Dr. Lauren Colenso-Semple discuss a wide range of health and fitness topics. Dr. Colenso-Semple tackles the question of whether estrogen is anabolic and its role in muscle hypertrophy, explaining the lack of substantial human research but providing insights from animal studies. Dr. Trexler responds to concerns about ultraprocessed protein sources, particularly for vegetarians, and clarifies the benefits of these foods in a balanced diet. The duo also debunks myths around fiber intake and the common appeal to nature fallacy in nutrition. Additionally, they discuss systemic fatigue, resistance band training, and the application of drop sets in workouts. Towards the end, Dr. Colenso-Semple addresses the pseudoscientific claims of nutrient timing with the menstrual cycle, dismissing such notions while encouraging balanced, evidence-based dietary practices. The episode wraps up with a thoughtful reflection on cardiovascular adaptations during calorie deficits and potential injury prevention strategies.

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Time stamps:

0:00 Introduction

5:39 Estrogen and Hypertrophy

15:51 Processed Protein for Vegetarians

21:17 Fiber, GI Tract Hypertrophy, and Physique Athletes

27:58 Naturalistic Fallacies in Nutrition

40:09 LDL cholesterol: How low is "optimal?"

48:23 Systemic Fatigue and Rest Days

55:36 Resistance Band Training

1:00:29 Nutrient Timing and Menstrual Cycles

1:04:21 Resistance training and injuries during activities of daily living

1:08:04 Cardio adaptations during a calorie deficit

1:09:28 Drop sets