The Dr. Gabrielle Lyon Show

Women’s Training & The Menstrual Cycle: What the Science Actually Says | Lauren Colenso-Semple, PhD

May 13, 2025

In this engaging conversation, Dr. Lauren Colenso-Semple, a muscle physiology researcher with a PhD in integrative physiology, challenges common myths about women’s training and physiology. She discusses whether workouts should align with the menstrual cycle, the real effects of hormonal birth control on muscle growth, and how menopause impacts body composition. Highlighting the importance of consistency over hormonal fluctuations, Lauren emphasizes that every woman can train effectively without being limited by her physiology.

01:24:16

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Lauren Colenso-Semple

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Quick takeaways

Current research indicates that hormonal fluctuations throughout the menstrual cycle do not significantly impact muscle growth or workout performance in women.

Oral contraceptives have minimal effects on strength and hypertrophy, emphasizing the importance of focusing on individual training responses instead of hormone-related assumptions.

For effective fitness results, women should prioritize consistency and personalized training approaches over rigid adherence to hormonal variations or dietary restrictions.

Deep dives

Understanding Female Physiology in Fitness

Research in female physiology is often overlooked, with many studies historically focused on males. This oversight stems partly from the complexities brought by menstrual cycles and hormonal contraceptives, leading to hesitance among scientists to include women in research. However, understanding how ovarian hormones impact muscle growth is essential for debunking prevalent myths in women's fitness. By furthering the study of female physiology, scientists can encourage more women to engage in fitness without misguided concerns.

Intro

2min

Exploring Women's Health and Exercise Science

15min

Nutritional Supplements and Hormonal Impact on Muscle Health

3min

Hormonal Birth Control and Athletic Performance

11min

Understanding D3 Creatine and Muscle Mass Measurement

3min

Debunking Myths: Oral Contraceptives and Athletic Performance

2min

Gender, Hormones, and Muscle Training

15min

Harnessing Circadian Rhythms and Hormonal Influence on Muscle Recovery

3min

Hypertrophy and Hormones: Redefining Women's Training

11min

10.

Exploring Fasted vs Fed Training and Body Composition

3min

11.

Fasted Training and Hormonal Insights

17min

In today's episode, I had the chance to speak to muscle physiology researcher and science communicator Dr. Lauren Colenso-Semple. Together, we unpack the common claims around hormones and training—from whether you should change your workouts based on your cycle, to the real effects of fasted cardio and birth control on performance and muscle growth. We also explore how menopause affects body composition, what the science actually supports when it comes to training differences between men and women, and why some of the most persistent myths about women’s physiology are based more on assumption than evidence.

What You’ll Learn:

Why women’s physiology is not a limitation for building muscle
Whether training around your menstrual cycle or avoiding fasted workouts is necessary
The truth about oral contraceptives and their impact on performance, hypertrophy, and strength
How menopause affects body composition—and what you can do about it
Why consistency and progressive overload matter more than hormone fluctuations
How much protein and resistance training women actually need—and when to eat it

This conversation is for every woman who’s been told her physiology is too complicated to train effectively. It’s not. The science is finally catching up—and Lauren is helping lead the charge.

This episode is brought to you by:

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Find Dr. Colenso-Semple at:

Instagram - @drlaurencs1
LinkedIn - https://www.linkedin.com/in/laurencolensosemple/
X/Twitter - @drlaurencs1

Find me at:

Instagram:@drgabriellelyon
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X (Twitter): x.com/drgabriellelyon
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Join my weekly newsletter – https://institute-for-muscle-centric-medicine.ck.page
Get my book – https://drgabriellelyon.com/forever-strong/

Timestamps:

00:00 – Introduction to the episode and what it covers: hormones, menstrual cycles, birth control, and muscle growth.

01:00:29 – Training volume and progressive overload: what actually matters for hypertrophy.

01:02:51 – Fasted training and cortisol: where the fear-based messaging comes from.

01:03:16 – Is cortisol really a threat to muscle mass? Understanding its role in training.

01:04:29 – Fasted cardio vs. fed training: performance outcomes and the science.

01:05:09 – The reality of cortisol fluctuations and why it’s not something to fear.

01:06:37 – What research shows about fasted training and body composition in women.

01:07:31 – Debunking the idea that fasted training leads to fat gain or muscle loss.

01:11:06 – Should postmenopausal women avoid high-intensity training? The science says no.

01:13:02 – Protein timing: does it matter if you eat before or after training?

01:17:00 – Carbohydrate vs. fat intake: what matters more for body composition?

01:20:30 – Menopause and midlife body composition changes: what’s actually driving fat gain?

Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.