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:

00:00

Introduction to the Fit Physician Podcast

00:52

Dr. Lauren Colenso Semple's Background and Expertise

05:01

Empowering Women Through Evidence-Based Fitness

06:51

Debunking Myths: Heavy Weights vs. Muscle Growth

14:35

The Role of Hormones in Muscle Maintenance

16:22

Pilates and Its Effectiveness for Muscle Growth

20:28

The Importance of Force Production in Strength Training

25:30

Flexibility in Resistance Training: Finding What Works

27:54

Protein Timing and Nutrition for Women Physicians

28:08

Understanding Protein Timing and Nutrition

31:22

Debunking Myths Around Fasting and Menopause

39:27

The Impact of the Menstrual Cycle on Training

46:00

Core Foundations of Nutrition and Exercise

50:36

Future Directions in Women's Health Research

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